3.1.21-3.7.21

By Coach Maya Workout Comments Off on 3.1.21-3.7.21

Programming
Weekly follow along videos HERE
Mobility videos HERE

MONDAY
FULL-BODY STRENGTH
3 SETS FOR MAX REPS
1:15 – Alt. DB Snatch
-:15 Rest1:15 – Weighted Sit-ups
-:15 Rest1:15 – DB Goblet Lunge
-:15 Rest-
(Score is Reps)
FULL-BODY WORKOUT
AMRAP x 13 MINUTES
5 Single DB Devil Press (R)
5 Single DB Devil Press (L)
20 DB Goblet Reverse Lunge
:30 Shuttle Run
(Score is Rounds + Reps)

TUESDAY
PUSH x PULL STRENGTH
5 SETS ON A 15:00 CLOCK
10 Slow DB Forward Raises
10 Slow Arnold Presses
10 Seesaw Bent Over Rows*
*1 Rep of Seesaw Row = L Row + R
Row
(Score is Weight)
PUSH x PULL WORKOUT
EMOM x 15 MINUTES
MIN 1 – :50 DB Sumo Deadlift High
Pulls
MIN 2 – :50 Alt. DB Rolling Tricep
Extensions
MIN 3 – :50 Mountain Climbers
(Score is Reps)

WEDNESDAY
BODYWEIGHT PUMP
EMOM x 8 MINUTES
MIN 1 – 12 Tuck-ups + Max Tuck
Hold
MIN 2 – 12 Up-Downs + Max
Push-up Plank Hold
(No Measure)
FULL-BODY SWEAT
WORKOUT
AMRAP x 22 MINUTES
20 DBL DB Up-Down
1:00 Plank Hold
20 DB Glute Bridge-Ups
1:00 Glute Bridge Hold
20 DB Slides
1:00 Squat Hold
(Score is Rounds + Reps)

THURSDAY
PUSH x PULL STRENGTH
E2MOM x 12 MINUTES
12 DB Hang Clusters
(Score is Weight)
PUSH x PULL WORKOUT
4 SETS FOR MAX REPS
1:00 – Alt. DB Power Cleans
1:00 – Single DB Floor Press*
1:00 – Single DB Flutter Kicks**
*:30 on L-Side / :30 on R-Side
**Hold DB at extension above
chest
-1:00 Rest b/t Sets-
(Score is Reps)

FRIDAY
FULL-BODY STRENGTH
4 SETS ON A 12:00 CLOCK
3/3 Slow DB Turkish Get-Ups
(Score is Weight)
FULL-BODY SPRINT
WORKOUT
ON A 4:00 RUNNING CLOCK…
20 Hand Release Push-ups
30 Single DB Swings
75 Double Unders
-1:00 RestON A 6:00 RUNNING CLOCK…
40 Hand Release Push-ups
50 Single DB Swings
100 Double Unders
-1:00 RestON AN 8:00 RUNNING CLOCK…
60 Hand Release Push-ups
70 Single DB Swings
125 Double Unders
(Score is Each Set for Time)

SATURDAY
SATURDAY SQUATS
EMOM x 12 MINUTES
MIN 1 – 12 Goblet DB Bulgarian
Split Squats (R)
MIN 2 – 12 Goblet DB Bulgarian
Split Squats (L)
MIN 3 – :45 Slow Squat Rotations
(Score is Weight)
SATURDAY SQUATS
8 ROUNDS, :20 ON / :10 OFF
TABATA 1 – Air Squats
TABATA 2 – Active “1/2 Squat”
Hold
TABATA 3 – Jumping Lunges
-1:00 Rest b/t Tabatas-
(Score is Reps)

SUNDAY

3/7
Howdy Partner
40 Minute Partner AMRAP

100 Squats
100M Run
100 Push Ups
100M Run
100 Lunges
100M Run
100 Sit Ups
100M Run
100 Burpees
100M Run

Break up the reps however you would like – 1 person works while 1 person rests
100M Run done separately – Partner 1 runs while Partner 2 rests then switch

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