3.7.21 WODS and links

By Coach Maya Workout Comments Off on 3.7.21 WODS and links

Programming
The OPEN starts this week with a debut Thursday night wod at 5:30pm (if you’re attending this class be prepared to start as a spectator and stay a little later than usual as an athlete). On Friday we’ll complete the open workout at each group class.

Here’s the week’s workouts (excluding the Open which is announced every Thursday at 5pm).

Here’s the week’s mobility videos.

MONDAY
FULL-BODY STRENGTH
5 SETS ON A 13:00 CLOCK…
8 Single Arm DB Sumo DL High Pull
(L)
8 Single Arm DB Push Press (L)
8 Single Arm DB Sumo DL High Pull
(R)
8 Single Arm DB Push Press (R)
-Rest as Needed b/t Sets-
(Score is Weight)
FULL-BODY WORKOUT
ON A 13:00 RUNNING CLOCK…
3:00 Cardio Choice
Immediately into…
AMRAP x 10 MINUTES
10 Up Down + Side Shuffle*
10 Alt. Single DB Muscle Clean +
Overhead
1 Rep = 1 Up-Down + 3 Side Shuffle
Steps Out + 3 Side Shuffle Steps
Back
(Score is Rounds + Reps)

TUESDAY
PUSH x PULL STRENGTH
AMRAP x 15 MINUTES*
10 Slow Diamond Push-Ups
10 Slow DB Chest Flys
10 DB Pronated Bent Over Rows
*Focus on quality of rounds/reps
over quantity.
(Score is Weight)
PUSH x PULL WORKOUT
AMRAP x 8 MINUTES
36 Double Unders
12 Single DB Front Rack Lunges*
12 DB Slides
-Rest 2:00-
AMRAP x 6 MINUTES
36 Double Unders
12 Single DB Front Rack Lunges*
12 DB Slides
*Hold DB across chest.
(Score is Rounds + Reps)

WEDNESDAY
BODYWEIGHT PUMP
ON A 5:00 RUNNING CLOCK…
20 Squat Rotations
20 Quad Heel Taps
20 Hollow Rocks
20 Figure-8s*
20 Glute Bridge-Ups
Spend Remaining Time in Any
Static Hold
*Both feet together perform trace
outline of figure-8
(No Measure)
FULL-BODY SWEAT
WORKOUT
EMOM x 21 MINUTES
MIN 1 – :50 Jump Squats
MIN 2 – :50 Plank Rotations
MIN 3 – :50 Max Effort Cardio
Choice
(No Measure)

THURSDAY (the 5:30pm class will complete the open workout instead)
PUSH x PULL STRENGTH
4 SETS FOR MAX REPS
1:00 – DB Curl into Around the
World*
1:00 – Single DB Tempo Strict
Press (2121)
1:00 – Single DB Renegade Rows**
*1 Rep = 1 Curl + Around the World
L + Around the World R
**1 Rep = Row + Deficit Push-Up
then move DB to opposite side
-Rest :30 b/t Sets-
(Score is Weight)
PUSH x PULL WORKOUT
AMRAP x 6 MINUTES
4 DB Push Press
2 DB Split Jerk
4 DB Ground to Overhead
Immediately into…
2:00 Cardio Choice
Immediately into…
AMRAP x 6 MINUTES
4 DB Push Press
2 DB Split Jerk
4 DB Ground to Overhead
(Score is Rounds + Reps)

FRIDAY

SATURDAY
SATURDAY SQUATS
5 SETS ON A 12:00 CLOCK…
8 Double DB “Squatty” Deadlifts*
8 Double DB Slow Front Squats
*Set-Up in the bottom of squat
position with back flat and hands
on DB. Execute deadlift with DB b/t
feet by standing the DB up to the
waist.
(Score is Weight)
FULL-BODY WORKOUT
EMOM x 8 MINUTES
MIN 1 – 8 DB Squat Cleans + Max
Double Unders
MIN 2 – Max Squat Hold
(Unweighted)
into…
AMRAP x 8 MINUTES
20 Mountain Climbers*
20 Air Squats
20 Sit-Ups
*1 Rep = L + R
(No Measure)

SUNDAY
All Day Erryday EMOMs
5 Min EMOM
2 min rest/demo between each EMOM

5 Push Ups
10 Mt Climbers
20 Jumping Jacks

8 Bent Over Rows
8 Bicep Curls
8 Push Press

12 Lunges
10 Jump Squats

15 Glute Bridges
10 DB Slides

10 Lying Leg Raises
10 Sprinters

Burpees – begin at 6, add 1 every round

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