WOD Nov 20

By Coach Maya Workout Comments Off on WOD Nov 20

DAILY-5 WARM-UP
ON A 5:00 RUNNING CLOCK
1:00 Cardio Choice
50 Glute Bridges
40 Mountain Climbers
30 Jumping Jacks
20 Hollow Rocks
(No Measure)
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)
FINISHER + NCMOBILITY
EMOM x 6 MINUTES
MIN 1 – Glute Bridge Ups
MIN 2 – :30 Side Plank (R) / :30 Side
Plank (L)
then…
Check out today’s NCMOBILITY from
The Ready State!

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