1.24.21-1.31.21

By Coach Maya Workout Comments Off on 1.24.21-1.31.21

Follow along links and daily programming chart HERE 

Mobility from The Ready State HERE 

MONDAY 

FULL-BODY STRENGTH
E2MOM x 10 MINUTES
6 Lunge (R) + Lunge (L) + DB Bent
Over Row*
12 Shoulder Taps
*1 rep = Lunge (R) + Lunge (L) +
Bent Over Row
(Score is Weight)
FULL-BODY WORKOUT
AMRAP x 6 MINUTES
10 Single DB Bent Over Row
10 Single DB Ground to Overhead
10 Up-Downs + Mountain Climbers
-Rest 1:00-
AMRAP x 6 MINUTES
8 Single DB Bent Over Row
8 Single DB Ground to Overhead
10 Up-Down + Mountain Climbers
-Rest 1:00-
AMRAP x 6 MINUTES
6 Single DB Bent Over Row
6 Single DB Ground to Overhead
10 Up-Down + Mountain Climbers
(Score is Rounds + Reps)

TUESDAY

PUSH x PULL STRENGTH
4 SETS ON A 12:00 CLOCK…
15-20 Single DB Strict Press
15-20 Single DB Upright Row
-Rest as Needed b/t sets-
(Score is Weight)
PUSH x PULL WORKOUT
EMOM x 10 MINUTES
MIN 1 – :45 Single DB Push Press
MIN 2 – :45 Single DB Hang Power
Clean
-Rest 1:00-
AMRAP x 5 MINUTES
10 Single DB Push Press
10 Single DB Hang Power Clean
(Score is Weight)

WEDNESDAY

BODYWEIGHT PUMP
EMOM x 6 MINUTES
MIN 1 – :50 Slow Deadbugs
MIN 2.- :50 Diamond Push-Ups
(Score is Total Reps)
FULL-BODY SWEAT
WORKOUT
AMRAP x 8 MINUTES
10 DB Quad Crawl
10 Alt DB Snatches
1:00 Double Unders
-Rest 2:00-
AMRAP x 8 MINUTES
10 DB Quad Crawl
20 Russian Twists
1:00 Cardio Choice
(Score is Rounds + Reps)

THURSDAY

PUSH x PULL STRENGTH
EMOM x 15 MINUTES
MIN 1 – :25 Split Squat (R) / (L)
MIN 2 – :25 Single Arm Upright Row
(R) / (L)
MIN 3 – :50 Plank
(Score is Weight)
PUSH x PULL WORKOUT
4 SETS FOR MAX REPS
1:00 DB Reverse Lunges
-Rest :30-
1:00 DB Hang Power Clean
-Rest :30-
1:00 Hollow Body Flutter Kicks
-Rest 1:00 b/t Sets-
(Score is Reps)

FRIDAY

FULL-BODY STRENGTH
5 SETS ON A 10:00 CLOCK…
8 DB Sumo Deadlift Curl to Press
16 Quad Heel Taps
-Rest as Needed b/t Sets-
(Score is Weight)
FULL-BODY SPRINT
WORKOUT
EVERY 3:00 x 5 SETS
10 Burpee + Side Shuffle*
20 Mountain Climbers
50 Single Unders
*1 Rep = 1 Burpee + 3 Shuffle Out and
Back
(Score is Slowest Set)

SATURDAY

SATURDAY SQUATS
E2MOM x 12 MINUTES
12 Goblet Step-Ups
6 Slow Goblet Squats
(Score is Weight)
SATURDAY SQUATS
TABATA, 8 SETS (:20 ON / :10
OFF)*
MOVT 1 – Glute Bridge**
MOVT 2 – Air Squats***
-Rest 1:00-
TABATA, 8 SETS (:20 ON / :10
OFF)
MOVT 1 – Glute Bridge**
MOVT 2 – Air Squats***
*Alternate between MOVT 1 &
MOVT 2 for 8 sets total
**Hold Top of Glute Bridge Hold in
“Rest”
***Hold Active Squat Hold in “Rest”
(Score is Weight)

SUNDAY

Shoots and Ladders
9 Min AMRAPs
3 Min Rest Between AMRAPs

1, 2, 3, etc.
Squats
Burpees
Jumping Jacks

1, 2, 3, etc.
Sit Ups
Push Ups
:05 Plank

1, 2, 3, etc.
Manmakers
25 Single Unders between sets

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