2.1.21-2.7.21

By Coach Maya Workout Comments Off on 2.1.21-2.7.21

Link to the week’s follow along videos and programming HERE 

Link to the week’s mobility HERE  

***** Gym regulations remain the same *****

MONDAY 

FULL-BODY STRENGTH
5 SETS ON A 10:00 CLOCK…
16 Glute Bridge Floor Press
16 Weighted Glute Bridges
(Score is Weight)
FULL-BODY WORKOUT
5 SETS FOR MAX REPS
1:00 Push-Ups
1:00 Burpees
1:00 Alt Reverse Lunges
– Rest 1:00 –
(Score is Reps)

TUESDAY 

PUSH x PULL STRENGTH
EMOM x 5 MINUTES
:20 / :20 Max Single Arm DB
Upright Row
– Rest 1:00 –
EMOM x 5 MINUTES
:20 / :20 Max Single Arm Push
Press
– Rest 1:00 –
EMOM x 4 MINUTES
MIN 1 – :45 Slow Single DB Bent
Oveer Row
MIN 2 – :45 Slow Single DB Push
Press*
*Slow on the way down, fast on the
way up!
(Score is Weight)
PUSH x PULL WORKOUT
EVERY 3:00 x 6 SETS
12 Alt DB Up-Downs
12 Alt DB Hang Snatch
(Score is Weight)

WEDNESDAY

BODYWEIGHT PUMP
AMRAP x 4 MINUTES
8 Supermans
10 Hollow Rocks
12 Glute Bridge Marches*
– Rest 1:00 –
AMRAP x 4 MINUTES
8 Supermans
10 Hollow Rocks
12 Glute Bridge Marches
*From the top of a Glute Bridge, lift
one leg, then replace and lift the
other leg
(Score is Rounds + Reps)
FULL-BODY SWEAT
WORKOUT
EMOM x 12 MINUTES
MIN 1 – :45 Cardio Choice
MIN 2 – :45 Wall Sit
MIN 3 – :45 V-Ups or Tuck-Ups
– Rest 1:00 –
AMRAP x 12 MINUTES
1:00 Cardio Choice
20 Air Squats
20 V-Ups or Tuck-Ups
(Score is Reps)

THURSDAY

PUSH x PULL STRENGTH
4 SETS ON A 12:00 CLOCK…
20 DB Seesaw Floor Press
20 DB Seesaw Bent Over Row
(Score is Weight)
PUSH x PULL WORKOUT
3 SETS FOR MAX REPS
1:30 DB Slides
– Rest :30 –
1:30 Alt DB Box Step-Ups
– Rest :30 –
1:30 Wtd Sit-Up
– Rest :30 –
(Score is Reps)

FRIDAY 

FULL-BODY STRENGTH
4 SETS
AMRAP x 3 MINUTES*
8 DB Deficit Push-Ups
6 DB Hang Power Cleans
4 DB Thrusters
– Rest 1:00 –
*Pick up where you left off each
round
(Score is Rounds + Reps)
FULL-BODY SPRINT
WORKOUT
EMOM x 8 MINUTES
MIN 1 – :45 Cardio Choice (Moderate)
MIN 2 – :45 Single DB Sumo Deadlift
– Rest 1:00 –
EMOM x 6 MINUTES
MIN 1 – :45 Cardio Choice (Hard)
MIN 2 – :45 Single DB Swing
– Rest 1:00 –
EMOM x 4 MINUTES
MIN 1 – :45 Cardio Choice (Hard)
MIN 2 – :45 Single DB G2OH
– Rest 1:00 –
EMOM x 2 MINUTES
MIN 1 – :45 Cardio Choice (Sprint)
MIN 2 – :45 Alt Single DB Up-Down
Devil’s Press
(Score is Weight)

SATURDAY 

SATURDAY SQUATS
E2MOM x 14 MINUTES
10 Squat Rotations
10 Goblet Squats
(Score is Weight)
SATURDAY SQUATS
EVERY 4:00 x 5 SETS
10/10 Jumping Lunges*
15 Goblet Squats
20 Quad Heel Taps
30 Double Unders
*Complete all 10 reps on one side
and then all 10 reps on the other.
(Score is Weight)

SUNDAY

Short Circuit
2:30 AMRAP
1:00 Rest
2 Rounds

10 Air squats
5 Jump Squats
12 Lunges
6 Jump Lunges

10 Incline push ups
10 Tricep dips

15 JJ
:30 Fast Feet
5 Tuck jumps

30 Toe taps
6/6 Bulgarian split squat

15 Burpees
Hold plank rest of time

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