2.22.21-2.28.21

By Coach Maya Workout Comments Off on 2.22.21-2.28.21

Programming
MOBILITY VIDEOS
NCFit CHART w/ FOLLOW ALONG LINKS
What’s coming up?

MONDAY- start strong with heavy step ups and split squats, try one step heavier than usual today 🙂
FULL-BODY STRENGTH
3 SETS FOR MAX REPS
1:00 – DB Goblet Step-Up
1:00 – :30 Slow DB Split Squat (R) +
:30 Slow DB Split Squat (L)*
1:00 – DB Quad Crawl*
-Rest 1:00 b/t Sets-
*Use two DBs for Split Squats and
DB Quad Crawl
(Score is Reps)
FULL BODY WORKOUT
EMOM x 16 MINUTES
MIN 1 – :45 Max Devil’s Press
MIN 2 – :45 Plank
MIN 3 – :45 Max DB Hollow Flutter
Kicks
MIN 4 – :45 Cardio Choice
(Score is Reps)

TUESDAY- half kneeling arnold presses are SO STYLISH be there or be square
PUSH x PULL STRENGTH
4 SETS ON A 12:00 CLOCK…
10/10 Half-Kneeling DB Arnold
Press
12 Slow DB Romanian Deadlift
-Rest As Needed b/t Sets-
(Score is Weight)
PUSH x PULL WORKOUT
AMRAP x 3 MINUTES
Max DB Renegade Row
-Rest 1:00-
4 SETS FOR MAX REPS
1:00 – Max Single DB Push Press*
1:00 – Max Double DB Hang Power
Clean
-Rest 1:00-
AMRAP x 3 MINUTES
Max Renegade Row
*Hold DB Across Chest
(Score is Total Renegade Rows)

WEDNESDAY- hand release pushups MAKE us go all the way to the floor, as well as forcing a dead stop and a start from zero. These aspects are fantastic training tools. We posted a pushup variation video on instagram this week that showed many versions of the movement. If you don’t have strict pushups and usually go to the knees, try putting a couple abmats below your chest to soften the angle instead of going to the knees today.
BODYWEIGHT PUMP
AMRAP x 4 MINUTES
10 Hand Release Push-Ups
12 Hollow Rocks
14 Cossack Squats
-Rest 1:00-
AMRAP x 4 MINUTES
10 Hand Release Push-Ups
12 Hollow Rocks
14 Cossack Squats
(Score is Rounds + Reps)
FULL-BODY SWEAT
WORKOUT
EMOM x 21 MINUTES
MIN 1 – :50 Max Alt Reverse
Lunges
MIN 2 – :50 Max Controlled Sit-Ups
MIN 3 – :50 Max Single DB Russian
Swings
(Score is Reps)

THURSDAY- for hang power cleans we have two styles available. Hang between the legs or hang outside the legs. For those of us whose glutes are sleepy and knees trend in towards the midline, try putting the dumbbell in between your legs to use more glute and keep the knees in agreement with the toes.
PUSH x PULL STRENGTH
E2MOM x 10 MINUTES
12 DB Hang Power Cleans
12 DB Front Squats
(Score is Weight)
PUSH x PULL WORKOUT
5 SETS
AMRAP x 3 MINUTES*
12 Alt Single DB Up-Downs
20 DB Slides
Max Double Unders in Remaining
Time
-Rest 1:00 b/t Sets-
*Start From the Top w/ Each
AMRAP
(Score is Rounds + Reps)

FRIDAY- a lot to do today, in part B you’ll complete a chipper, rest, and then reverse the order in the chipper and repeat. This is a fun opportunity to work for reps instead of time.
FULL-BODY STRENGTH
5 SETS ON A 15:00 CLOCK…
8/8 Slow DB Supported Bent Over
Row
8/8 Slow DB Single Arm Floor Press
16 Alt Plank Rows*
*In the top of a Push-Up, alternate
Row (R) + Row (L)
-Rest As Needed b/t Sets-
(Score is Weight)
FULL-BODY SPRINT
WORKOUT
ON A 8:00 CLOCK…
2:00 Cardio Choice
40 Crossbody Mountain Climbers
30 DB Toe Taps
20 Squat Thrusts
Max Plank Hold in Remaining Time
-Rest 2:00-
ON A 8:00 CLOCK…
2:00 Cardio Choice
20 Squat Thrusts
30 DB Toe Taps
40 Crossbody Mountain Climbers
Max Plank Hold in Remaining Time
(Score is Max Plank Time)

SATURDAY- do you really need your legs this weekend? Or do you really need your squats this Saturday??
SATURDAY SQUATS
EMOM x 12 MINUTES
MIN 1 – 20 Single DB Suitcase Box
Step-Ups*
MIN 2 – 20 Sumo Squats
MIN 3 – Walking Rest
*Hold DB on One Side of Body for
10 Reps then Switch
(Score is Weight)
SATURDAY SQUATS
5 SETS FOR MAX REPS
1:00 – DB Goblet Squats
-Rest :30-
1:00 – Hollow Hold, Squat Hold, or
Wall Sit*
-Rest :30-
1:00 – DB Lunge (R) + DB Lunge (L)
+ DB Front Squat**
-Rest 1:00 b/t Sets-
*Athlete Choice for Hold
**Hold DB Across Chest for All
Three Movements
(Score is Reps)

SUNDAY- bootcamp jams with Jenn!
Compounding Cardio
1:00 Cardio
1:00 Compound Movement
1:00 Cardio
Rest 2 Minutes
2 Rounds

Jumping Jacks
Front Raise to Lateral Raise
Star Jacks

Single Single Double Punches
Lunge w Bicep Curl L/Lunge with Bicep Curl R into 1 Thruster
Alternating Punch with Knee

Up Downs
Push Up to Toe Touch
Up Downs w Tuck Jump

Fast Feet
Headcutters
Fast Feet w Burpee

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