1.4.21-1.10.21

By Coach Maya Workout Comments Off on 1.4.21-1.10.21

Here’s the full week from NCFit with follow along videos attached!

Here’s the full week of mobility videos from The Ready State.

MONDAY Start your week off right!!! Practice sumo stance, double unders, and gain strength in static holds. What a day to be in the gym

FULL-BODY STRENGTH
EMOM x 15 MINUTES
MIN 1 & 2 – AMRAP of…1 Slow
Sumo Deadlift + 2 Hang Power
Clean + 3 Slow Front Squats
MIN 3 – :50 Double DB Front Rack
Hold
(Score is Load)
FULL-BODY WORKOUT
AMRAP x 7 MINUTES
1:00 Cardio Choice
35 Double Unders
7 Hang Squat Cleans
-Rest 1:00-
AMRAP x 7 MINUTES
1:00 Cardio Choice
35 Double Unders
7 Hang Squat Cleans
(Score is Round + Reps)

TUESDAY Classic push pull will usually have an upperbody bias and it’s super helpful to us all! We use our upperbodies so much but so many of us are chronically under-developed. Combining upperbody weakness with how much we use our shoulders and arms, that’s a recipe for accidental injury in the real world. Come get strong today and make sure you get full use of that upperbody.

PUSH x PULL STRENGTH
4 SETS ON A 12:00 CLOCK…
12 DB Pull Overs
12 Close Grip DB Bench Press
(Score is Load)
PUSH x PULL WORKOUT
ON A 5:00 RUNNING CLOCK…
20 DB Suitcase Lunges
15 DB Renegade Rows*
20 DB Push Press
Max Burpees in Remaining Time
-Rest 2:00-
ON A 7:00 RUNNING CLOCK…
30 DB Suitcase Lunges
25 DB Renegade Rows
30 DB Push Press
Max Burpees in Remaining Time
*1 Rep Renegade Row = 1 Push-Up
+ 1 Row L + 1 Row R

WEDNESDAY Plank to Pushback is new for some of you, you’ll find it’s a lot harder than it looks! Kind of like quadruped heel taps, they’ll look simples but they’re gonna BURN. This is a great day to come in if you’re suffering from workout boredom.

BODYWEIGHT PUMP
AMRAP x 3 MINUTES
10 Slow Deadbugs
5 Plank to Push-Back
-Rest :30-
AMRAP x 3 MINUTES
10 Alt V-Ups
5 Plank to Push-Back*
1 Rep = Plank then drive hips back
to “frog” position with arms
extended and palms planted
(Score is Rounds + Reps)
FULL-BODY SWEAT
WORKOUT
EMOM x 25 MINUTES*
MIN 1 – Cardio Choice 1
MIN 2 – DB Ground to Overhead
(Single or Double)
MIN 3 – Sit-Ups
MIN 4 – Cardio Choice 2
MIN 5 – DB Hollow Hold (Single or
Double)
*In each round, athletes should
choose (2) different cardio
choices.

THURSDAY STATIC HOLDS this is a great strength day. Holds and isometrics offer new and unusual stimulus for muscle adaptation. Without access to tons of plates and barbells this kind of variety is crucial for strength building. A great day for in person and zoom athletes!

PUSH x PULL STRENGTH
4 SETS
:45 DB Floor Press Hold
-Rest :15-
:45 DB Bent Over Row Hold
-Rest :15-
1:00 Slow Alt. Sit-Thrus
-Rest 1:00 b/t Sets-
(No Measure)
PUSH x PULL WORKOUT
AMRAP x 14 MINUTES
14 DB Deadlifts
14 Push-Ups
14 Mt. Climber + Jump Over DBs*
1 Rep = Mt. Climber L + Mt.
Climber R + Jump Over DB
(Score is Rounds + Reps)

FRIDAY Some unusual movements today with weighted good mornings and around the worlds. Both require stellar bracing and body awareness. Take it slow and if it’s not hard enough, go a little heavier. Not looking for speed on part A.

FULL-BODY STRENGTH
3 SETS ON A 12:00 CLOCK…
15 Slow DB Good Mornings
7/7 Single DB Around the Worlds*
1:00 Bear Crawl Hold**
*Start with DB in Goblet Hold and
rotate it around head slowly in single
direction until return to Goblet Hold.
Each full rotation is 1 Rep.
**Also referenced as Quad Crawl
Hold
(No Measure)
FULL-BODY SPRINT
WORKOUT
EMOM x 8 MINUTES
MIN 1 – :50 Alt DB Hang Snatch
MIN 2 – Moderate Cardio Push
-Rest :30-
EMOM x 4 MINUTES
MIN 1 – :50 Single DB Alt. Up-Down
MIN 2 – Hard Cardio Push
-Rest :30-
EMOM x 2 MINUTES
MIN 1 – :50 DB Slides
MIN 2 – Max Effort Cardio Push
(No Measure)

SATURDAY If you’ve struggled with hip/knee/ankle mobility or movement patterning today is your day. We’re doing elevated heels contrasted with flat heels to really expose the difference these angles can make. After today you might buy heeled weightlifting shoes (olympic lifting shoes).

SATURDAY SQUATS
EMOM x 9 MINUTES
MIN 1 – Slow DB Goblet Squats
(Heels Elevated)
MIN 2 – Fast DB Goblet Squats
(Normal)
MIN 3 – :45 Squat Hold
(Score is Load)
FULL-BODY WORKOUT
5 SETS FOR MAX REPS
1:00 – Air Squats
1:00 – DB Wide Stance DB Russian
Swing
1:00 – Double Unders
1:00 – DB “Double Squat”
Thrusters*
-Rest 1:00 b/t Sets-
*1 Rep = 2 Squats + 1 Overhead

SUNDAY Bootcamp with Jenn! Let’s gooooooo

Struggle Bus
30 Min AMRAP

25 Goblet Squats
25 Sit Ups
30 Up Downs OR 400M Run OR 500M Row
25 KB DL
25 RKBS
30 Up Downs OR 400 M Run OR 500M Row
25 Push Press
25 Push Ups
30 Up Downs OR 400 M Run OR 500M Row

Ab Finisher
30:15 x 4
Sprinters
Russian Plate Twist
Plate Toe Touch

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