weekly wods

By Coach Maya Workout Comments Off on weekly wods

Coming soon: MOBILITY WORKSHOPS!?!?! stay tuned…

This weeks’ programming chart with follow along vids HERE 

This week’s mobility follow along videos HERE 

MONDAY: Start strong this week with a full body blaster. A relatively new movement for us, the Double Leg Groiner, shows up today. Also called squat thrusts, BEWARE these are NOT Thrusters. The movement alternates between plank position and a hands-on-floor squat bottom position. Just like our more commonly seen Groiners this movement helps us develop hip mobility and core stability. 

FULL-BODY STRENGTH
5 SETS FOR MAX REPS
1:00 Slow DB Goblet Squats
1:00 Single DB Strict Press
-Rest 1:00 b/t Sets-
(Score is Weight)
FULL-BODY WORKOUT
AMRAP x 10 MINUTES
30 Double Unders
15 Single DB Push Press*
10 Up-Downs
-Rest 1:00-
EMOM x 12 MINUTES
MIN 1 – :45 DB Weighted Sit-Ups
MIN 2 – :45 Single DB Floor Press
MIN 3 – :45 Squat Thrust** AKA DOUBLE LEG GROINERS
*Hold DB across chest
**See Follow Along video for demo
(No Measure)

TUESDAY: Hungry for rowing? Show up a few minutes early and drag a machine onto your platform! Cardio choice is up to you! 

PUSH x PULL STRENGTH
4 SETS ON A 12:00 CLOCK…
10 DB Romanian Deadlift
8 DB Hang Power Cleans
6 DB Deficit Push-Ups
(Score is Weight)
PUSH x PULL WORKOUT
EVERY 3:00 x 5 SETS
1:00 Cardio Choice
30 Alt DB Hang Power Cleans
Max Russian Twists in Remaining
Time
(Score is Weight)

WEDNESDAY: A double tabata will last 8 minutes (instead of 4) which means you get 8 sets of each of these two movements. V-ups can be toes-to-bar if you’re inside. Have fun! 

BODYWEIGHT PUMP
DOUBLE TABATA, 8 SETS (:20 ON
/ :10 OFF)*
MOVT 1 – Alt Reverse Lunges
MOVT 2 – V-Ups
*Alternate between both
movements for 1 set.
(Score is Rounds + Reps)
FULL-BODY SWEAT
WORKOUT
AMRAP x 12 MINUTES
10 Burpee + Tuck Jump
12 Jumping Lunges
14 Glute Bridges
-Rest 2:00-
AMRAP x 8 MINUTES
6 Burpee + Tuck Jump
10 Jumping Lunges
12 Glute Bridges
(Score is Rounds + Reps)

THURSDAY: A great day to focus on overhead positioning, in part B you’ll push press into a static overhead hold. You want to stack the weight over your shoulders over your hips, over your ankles. Biceps tight to the ears, ribs neutral, hips neutral. SO MUCH to think about, no better time to think than in the hold. 

PUSH x PULL STRENGTH
5 SETS ON A 15:00 CLOCK…
16 DB March
10 DB Power Clean
(Score is Weight)
PUSH x PULL WORKOUT
EMOM x 15 MINUTES
MIN 1 – :50 Cardio Choice
MIN 2 – :50 Single DB Russian
Swings
MIN 3 – :25 Single DB Push Press +
:25 DB OH Hold
(Score is Weight)

FRIDAY: Elbow to Hand Push-Ups are a hybrid between pushups and tricep extensions. You’ll find a good flow with these if you let yourself rock forward and back on your toes. 

FULL-BODY STRENGTH
EMOM x 6 MINUTES*
:30 Elbow to Hand Push-Up** + :30
Plank Hold
Into…
EMOM x 6 MINUTES
:30 Alt DB Snatch + :30 Squat Hold
*No rest between EMOMs
**Starting in Elbow Plank, shift weight
onto Hands, then back to Elbows
(Score is Weight)
FULL-BODY SPRINT
WORKOUT
EMOM x 4 MINUTES
10-12 Alt Single DB Up-Downs
-Rest 1:00-
EMOM x 6 MINUTES
MIN 1 – :45 Alt DB Snatch
MIN 2 – :45 Double Unders
-Rest 1:00-
EMOM x 8 MINUTES
MIN 1 – :45 Alt Single DB Up-Downs
MIN 2 – :45 Double Unders
(No Measure)

SATURDAY: Split squats, guaranteed to give you that satisfying accomplished feeling when you crawl instead of walk up the stairs the next day. 

SATURDAY SQUATS
EMOM x 6 MINUTES
MIN 1 – :50 Slow Split Squats (R)
MIN 2 – :50 Slow Split Squats (L)
– Rest 1:00 –
AMRAP x 6 MINUTES
8 Lunge (R) + Lunge (L) + Squat*
16 DB Hollow Flutter Kicks
*Hold DB in Goblet Position
(Score is Rounds + Reps)
SATURDAY SQUATS
4 SETS FOR MAX REPS
1:00 DB Hang Squat Cleans
-Rest :30-
1:00 Alt Suitcase Reverse Lunges
-Rest :30-
1:00 Alt V-Ups
-Rest :30-
*No Additional Rest b/t Sets
(Score is Reps)

SUNDAY:  Valentine’s day with Coach Jenn! 

#CoupleGoals
4 Min Circuits
1st Movement – Minute 1 & 3
2nd Movement – Minute 2 & 4
2 Min Rest Between Stations

Bench Glute Bridges
Bench Hop Overs

Tricep Kick Back
Bicep Curl

100M Run
Single Unders

Weighted Sit Ups
DB Hold – :30 Overhead/:30 Front

Bench Dumbbell Fly
Bench Step Ups

Toe Touch Up Downs
Lunge to Knee Jump

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