WODS 1.18.21-1.24.21

By Coach Maya Workout Comments Off on WODS 1.18.21-1.24.21

Monday follow along    

DAILY-5 WARM-UP
1:00 Cardio Choice
into…
AMRAP x 2 MINUTES
20 Jumping Jacks
10 Sit-Ups
5 Up-Downs
into…
AMRAP x 2 MINUTES
20 Single Unders
10 Sit-Ups
5 Burpees
(No Measure)
FULL-BODY STRENGTH
4 SETS ON A 12:00 CLOCK…
10/10 Bulgarian Split Squat*
10-15 Bench/Box Dips
*Option to hold DBs
(Score is Weight)
FULL-BODY WORKOUT
AMRAP x 8 MINUTES
10 DB Hollow Flutter Kicks
20 Walking Lunges
30 Double Unders
-Rest 1:00-
AMRAP x 8 MINUTES
30 DB Hollow Flutter Kicks
20 Walking Lunges
10 Double Unders
(Score is Rounds + Reps)
FINISHER + NCMOBILITY
EMOM x 5 MINUTES
30 Russian Twists + Max Tuck Hold
then…
Check out today’s NCMOBILITY
from The Ready State!
(No Measure)

 

Tuesday follow along

DAILY-5 WARM-UP
2:00 Cardio Choice
into…
EMOM x 3 MINUTES
5 Inch Worm + Push-up into Max
Mountain Climbers or Max Double
Unders*
*Athlete Choice for “Max” Rep
Movement
(No Measure)
PUSH x PULL STRENGTH
E2MOM x 12 MINUTES
12/12 Single DB Suitcase Deadlift
20 Single DB Floor Press*
*Hold DB Across Chest
(Score is Weight)
PUSH x PULL WORKOUT
EMOM x 6 MINUTES
MIN 1 – :50 DB Slides
MIN 2 – :50 Single DB Burpee +
Power Clean*
-Rest 1:00-
EMOM x 6 MINUTES
MIN 1 – :50 DB Russian Twists
MIN 2 – :50 Single DB Burpee +
Power Clean
-Rest 1:00-
EMOM x 6 MINUTES
MIN 1 – :50 Quad Heel Taps
MIN 2 – :50 Single DB Burpee +
Power Clean
*DB Burpee + Power Clean = 1 rep
(Score is Total Reps for Min 2
Movements)
NCMOBILITY

Wednesday follow along

DAILY-5 WARM-UP
1:00 Cardio Choice
into…
AMRAP x 4 MINUTES
10 Alt. Groiners
10 Air Squats
10 Alt. Reverse Lunges
(No Measure)
BODYWEIGHT PUMP
AMRAP x 5 MINUTES
10 Diamond Push-Ups
20 Deadbugs
30 Mountain Climbers
(Score is Rounds + Reps)
FULL-BODY SWEAT
WORKOUT
7 SETS FOR MAX REPS
1:00 – Cardio Choice
1:00 – Burpees
1:00 – Air Squats
-Rest 1:00 b/t Sets-
(Score is Total Reps)
FINISHER + NCMOBILITY
5 SETS (:20 ON / :10 OFF)
MVMT 1 – DB Hammer Curls
MVMT 2 – DB Seesaw Upright
Rows
then…
Check out today’s NCMOBILITY
from The Ready State!
(No Measure)

 

Thursday follow along 

DAILY-5 WARM-UP
1:00 Cardio Choice
into…
4 SETS (:20 ON / :10 OFF)*
MOVT 1 – DB Deadlift
MOVT 2 – Burpees
*Both movements = 1 Set
(No Measure)
PUSH x PULL STRENGTH
3 SETS ON A 15:00 CLOCK…
20 DB Death Marches*
10 Lunge + Lunge + Bent Over
Row**
*See Follow Along for Demo
**1 rep = Lunge (R) + Lunge (L) +
DB Bent Over Row
(Score is Weight)
PUSH x PULL WORKOUT
EVERY 3:00 FOR 5 SETS
28 Jumping Lunges
14 Alt DB Hang Power Snatch
(Score is Each Set for Time)
NCMOBILITY
Check out today’s NCMOBILITY
from The Ready State!

Friday follow along

DAILY-5 WARM-UP
ON A 5:00 RUNNING CLOCK
1:00 Cardio Choice
100 Single Unders
50 Mountain Climbers
40 Jumping Jacks
20 Hollow Rocks
(No Measure)
FULL-BODY STRENGTH
DOUBLE ALT. TABATA, :20 ON / :10
OFF*
MOVT 1 – DB Push Press
MOVT 2 – DB Renegade Row
*Alternate movements for 8 minutes
total.
(Score is Reps)
FULL-BODY SPRINT
WORKOUT
5 SETS (:45 ON / :15 OFF)
MOVT 1 – Crossbody Mountain
Climbers
MOVT 2 – Single DB Push Press*
MOVT 3 – Alt DB Power Clean
MOVT 4 – Cardio Choice
-Rest 1:00 b/t Sets-
*Hold DB Across Chest
(Score is Reps)
FINISHER + NCMOBILITY
3 SETS
15 Lying DB Tricep Extensions
15 Supermans
-Rest as Needed b/t Setsthen…
Check out today’s NCMOBILITY from
The Ready State!
(No Measure)

Saturday follow along

DAILY-5 WARM-UP
2:00 Cardio Choice
into…
EMOM x 3 MINUTES
10 Jumping Jacks
10 Lunges
10 Air Squats
(No Measure)
SATURDAY SQUATS
EMOM x 12 MINUTES
MIN 1 – :25 Max Glute Bridges / :25
Glute Bridge Hold
MIN 2 – :50 Max Air Squats
MIN 3 – :50 Max Slow DB Goblet
Squats
(Score is Weight)
SATURDAY SQUATS
AMRAP x 9 MINUTES
10 DB Box Step-Ups
8 Burpee Squat Jumps
10 DB Box Step-Ups
8 Burpee Side Shuffle
10 DB Box Step-Ups
8 Burpees Over DB
-Rest 1:00-
AMRAP x 6 MINUTES
8 DB Box Step-Ups
6 Burpee Squat Jumps
8 DB Box Step-Ups
6 Burpee Side Shuffle
8 DB Box Step-Ups
6 Burpees Over DB
(Score is Rounds + Reps)

Sunday bootcamp!

1/24
Hold Up!
3 Sets

1:00 Push Ups
1:00 Mt Climbers
1:00 High Plank

1:00 Rest

1:00 Squats
1:00 Lunges
1:00 Wall Sit or Squat Hold

1:00 Rest

1:00 Bicycle Crunches
1:00 Spiderman Crunches
1:00 Boat Hold

Mobility all week! 

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