1.11.21-1.18.21

By Coach Maya Workout Comments Off on 1.11.21-1.18.21

DAILY-5 WARM-UP
1:00 Cardio Choice
into…
AMRAP x 4 MINUTES
10 DB Deadlift
:30 Plank
:30 Cardio Choice
(No Measure)
FULL-BODY STRENGTH
E2MOM x 10 MINUTES
10 Sumo Deadlift Curl to Press
16 DB Slides
(Score is Weight)
FULL-BODY WORKOUT
AMRAP x 6 MINUTES
12 Goblet Alt Reverse Lunges
10 Single DB Up-Downs*
8 Single DB Push Press**
-Rest 1:00-
AMRAP x 6 MINUTES
12 Goblet Alt Reverse Lunges
10 Single DB Up-Downs
8 Single DB Push Press
*Alternate DB in hands every rep
**Hold DB across chest
(Score is Rounds + Reps)
FINISHER + NCMOBILITY
AMRAP x 5 MINUTES
2-4-6 and so on…
Sit-ups
DB Heel Taps

DAILY-5 WARM-UP
1:00 Cardio Choice
into…
4 SETS (:20 ON / :10 OFF)*
MOVT 1 – Jumping Jacks
MOVT 2 – Up-Downs
*Both movements = 1 Set
(No Measure)
PUSH x PULL STRENGTH
4 SETS ON A 12:00 CLOCK…
8/8 Single Arm DB Bent Over Row
w/ Twist*
8/8 Single Arm DB Arnold Press
*As the DB comes up to torso,
athlete rotates torso toward DBsee Follow Along Video for demo
(Score is Weight)
PUSH x PULL WORKOUT
EMOM x 16 MINUTES
MIN 1 – :45 Single DB Swings
MIN 2 – :45 Supermans
MIN 3 – :45 Cardio Choice
MIN 4 – :45 Weighted Sit-Up
(Score is Weight)
NCMOBILITY

DAILY-5 WARM-UP
2:00 Cardio Choice
into…
EMOM x 3 MINUTES
50 Single Unders into Max Lunges
(No Measure)
BODYWEIGHT PUMP
AMRAP x 3 MINUTES
12 Jumping Lunges
12 Alt V-Ups
-Rest :30-
AMRAP x 3 MINUTES
12 Jumping Lunges
12 Leg Lifts
(Score is Rounds + Reps)
FULL-BODY SWEAT
WORKOUT
5 SETS
1:00 Cardio Choice
-Rest :30-
1:00 Burpee + Extra Push-Up
-Rest :30-
1:00 Side Step Out & Back*
-Rest :30-
*Take 2 steps out & 2 steps back,
keep reps low and slow…see
Follow Along video for demo.
(No Measure)
FINISHER + NCMOBILITY
EMOM x 5 MINUTES
15 Supermans + Max Plank Hold

DAILY-5 WARM-UP
1:00 Cardio Choice
into…
AMRAP x 4 MINUTES
20 Mountain Climbers
10 DB Upright Row
10 DB Strict Press
10 Air Squats
(No Measure)
PUSH x PULL STRENGTH
4 SETS ON A 12:00 CLOCK…
8/8 DB Suitcase Split Squats
8 DB Devil’s Press
(Score is Weight)
PUSH x PULL WORKOUT
EMOM x 15 MINUTES
MIN 1 – :50 DB Sumo Deadlift
High-Pull
MIN 2 – :50 DB Push Press
MIN 3 – :50 Mountain Climbers
(Score is Total Reps)
NCMOBILITY

DAILY-5 WARM-UP
2:00 Cardio Choice
into…
EMOM x 3 MINUTES
:30 High Knees
:30 Air Squats
(No Measure)
FULL-BODY STRENGTH
E2MOM x 10 MINUTES
10 DB Hang Power Cleans
10 DB Goodmornings
(Score is Weight)
FULL-BODY SPRINT
WORKOUT
EMOM x 8 MINUTES
MIN 1 – Double DB Deadlift
MIN 2 – Cardio (Moderate)
-Rest 1:00-
EMOM x 6 MINUTES
MIN 1 – Double DB Russian Swings
MIN 2 – Cardio (Hard)
-Rest 1:00-
EMOM x 4 MINUTES
MIN 1 – Double DB Hang Clean +
Overhead
MIN 2 – Cardio (SPRINT)
(Score is Total Reps)
FINISHER + NCMOBILITY
EMOM x 6 MINUTES
MIN 1 – Glute Bridge Ups
MIN 2 – :30 Side Plank (R) / :30 Side
Plank (L)

DAILY-5 WARM-UP
2:00 Cardio Choice
into…
AMRAP x 3 MINUTES
10 Samson Stretches
10 Alt. Leg Swings
10 Alt. Knee to Chest
(No Measure)
SATURDAY SQUATS
4 SETS
AMRAP x 2 MINUTES
6 DB Step Ups
6 DB Front Squats
-1:00 Rest b/t Sets-
*Pick up where you left off.
(Score is Rounds + Reps)
SATURDAY SQUATS
5 SETS
1:00 – :30 Max DB Glute Bridges +
:30 Glute Bridge Hold
1:00 -:30 Max Single DB Front
Squats + :30 Squat Hold
1:00 – Plank Hold
-Rest 1:00 b/t Sets-
(Score is Reps)

  • SUN bootcamp! 

Pardon the Interruption
15 Min AMRAP
4 Min Rest Between AMRAPS

AMRAP 1
50 Squats
50 Sit Ups
50 Push Ups
50 Jumping Jacks
*EMOM Stop! And complete 2 Up Downs

AMRAP 2
50 Lunges
50 Seated Press
50 Step Ups
50 Bicycle Crunches
*EMOM Stop! And complete 10 Mt Climbers (L1, R2)

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