2.15.21-2.21.21 WODS

By Coach Maya Workout Comments Off on 2.15.21-2.21.21 WODS

Programming

Here’s the week’s programming chart and follow along links!
Here’s the week’s mobility videos!

If you’re signed up for a class but can’t get out of your driveway due to icy or slushy conditions, let us know!

MONDAY
FULL-BODY STRENGTH
AMRAP x 10 MINUTES
10 Single DB Suitcase Deadlift (R)
10 DB Ground to Overhead
10 Single DB Suitcase Deadlift (L)
20 DB Slides
(Score is Weight)
FULL-BODY WORKOUT
E2MOM x 8 SETS
12 Single DB Ground to Overhead
12 Alt Single DB Lunges
Plank until next interval
(Score is Weight)

TUESDAY
PUSH x PULL STRENGTH
4 SETS ON A 12:00 CLOCK…
20 Single DB Bent Over Row
20 DB Glute Bridge Floor Press
(Score is Weight)
PUSH x PULL WORKOUT
3 SETS
AMRAP x 5 MINUTES
24 DB Slides
12 Single DB Hang Power Cleans*
6 DB Renegade Rows
*Hold DB across Chest
-Rest 1:00 b/t sets-
(Score is Rounds + Reps)

WEDNESDAY
BODYWEIGHT PUMP
EMOM x 9 MINUTES
MIN 1 – :45 Max Double Unders
MIN 2 – :45 Inch Worm + Push-Up
MIN 3 – :45 Alt Reverse Lunges
(No Measure)
FULL-BODY SWEAT
WORKOUT
2 SETS
ON A 10:00 CLOCK…
60 Box Step-Ups
50 Double Unders
40 DB Goblet Squats
30 Single DB Push Press
20 Alt DB Up-Downs
Max Cardio Choice in Remaining
Time
-Rest 2:00 b/t sets-
(Score is Weight)

THURSDAY
PUSH x PULL STRENGTH
EVERY 3:00 x 4 SETS
10 Alt Single Arm DB Hang Snatch
10 Single DB Push Press*
*Hold DB across chest
(Score is Weight)
PUSH x PULL WORKOUT
EVERY 3:00 x 6 SETS
1:00 Cardio Choice
20 Alt Single DB Russian Swings*
Max Box Dips in Remaining Time
*Perform Single Arm DB Swing,
alternating arms for each swingoption to use a KB or DB
(Score is Weight)

FRIDAY
FULL-BODY STRENGTH
5 SETS ON A 10:00 CLOCK…
12/12 Single Leg DB Romanian
Deadlift
10 DB Deficit Push-Ups
(Score is Weight)
FULL-BODY SPRINT
WORKOUT
EMOM x 6 MINUTES
MIN 1 – :25 Up-Down + Mountain
Climber/ :25 Plank
MIN 2 – :50 Max Alt DB Snatches
– Rest 1:00 –
EMOM x 4 MINUTES
MIN 1 – :25 Burpees + Extra Push-Up
/ :25 Plank
MIN 2 – :50 Max Alt DB Snatches
– Rest 1:00 –
EMOM x 2 MINUTES
MIN 1 – :50 Burpees
MIN 2 – :50 Max Alt DB Snatches
(Score is Reps)

SATURDAY
SATURDAY SQUATS
EMOM x 12 MINUTES
MIN 1 – :50 Single DB Front Squat
MIN 2 – :50 Glute Bridges
MIN 3 – :50 Quadruped Hold
(Score is Weight)
SATURDAY SQUATS
E2MOM x 8 SETS
20 Quad Heel Taps
10 Single DB Thrusters
-Rest Remainder b/t Sets-
(Score is Weight)

SUNDAY
Deck of Cards

Hearts – Goblet Squats
Clubs – Push Ups
Diamonds – Sit Ups
Spades – KBS

Jack – 2 Minutes Cardio or 400M Run
Queen – 1 Minute Rest
King – 1 Minute Plank
Ace – 10 Burpees

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