Author: Sean Mata

1/13/20 – What’s your Sauce (TST)

Posted on by Sean Mata

WARM UP

7 way hips + 15R/15L banded lateral side steps + 15R/15L banded kicks backs + 30 banded air squats

Then,

Back squats – 10, 8, 2×6, 4, 2×2, singles (build)

 

ADVANCED

STRENGTH

Take 20min to find a new 1RM back squat

**squat cycle starting next week**

 

INTERMEDIATE

STRENGTH

Take 20min to find a new 1RM back squat

**squat cycle starting next week**

 

BEGINNER

STRENGTH

Goblet squats – 7×5

 

ADVANCED

WORKOUT

10 dBall squats (pause at bottom) 100/80

10 C2B pull ups

20 box jumps (step down) 24/20

**3x – NFT rest as needed**

20m DB FR walking lunges 45/35

20 ring rows (pause at top)

40 double unders

**3x – NFT; rest as needed**

 

INTERMEDIATE

WORKOUT

10 dBall squats (pause at bottom) 80/60

10 banded pull ups

20 box jumps (step down) 20/16

**3x – NFT rest as needed**

20m DB FR walking lunges 35/25

20 ring rows (pause at top)

80 singles

**3x – NFT; rest as needed**

 

BEGINNER

WORKOUT

10 dBall squats 20/10

10 banded pull ups

20 alt box step ups 20/16

**3x – NFT rest as needed**

15m walking lunges

15 ring rows

40 singles

**3x – NFT; rest as needed** 

1/11/20 – Make your Move (BRAN)

Posted on by Sean Mata
WARM UP
EMOM for 5min complete:
5 KB deadlifts + 5 ring rows + 10 plank marches
Then,
Stretch
Then,
Deadlifts – 10, 8, 6, 4 (build)
ADVANCED
STRENGTH
Deadlifts – 4×3
**find a heavy set of 3**
INTERMEDIATE
STRENGTH
Deadlifts – 4×3
**find a heavy set of 3**
BEGINNER
STRENGTH
KB Deadlifts – 7×5
ADVANCED
METCON
EMOM for 24min complete:
Min 1: 20 jumping lunges
Min 2: 20 Alternating DB Snatch 35/20
Min 3: 8 dball G2S 100/80
Min 4: :30sec plank hold + 10 plank marches
Min 5: AMRAP pull ups
Min 6: Rest
INTERMEDIATE
METCON
EMOM for 24min complete:
Min 1: 20 jumping lunges
Min 2: 20 Alternating DB Snatch 20/15
Min 3: 8 dball G2S 80/60
Min 4: :30sec plank hold + 10 plank marches
Min 5: AMRAP assisted pull ups
Min 6: Rest
BEGINNER
METCON
EMOM for 24min complete:
Min 1: 20 alt lunges
Min 2: 20 DB Hang Snatch 10/8
Min 3: 8 KB DL 24/18
Min 4: :30sec plank hold
Min 5: AMRAP ring rows
Min 6: Rest

1/10/20 – YOU ARE WHAT YOU EAT (INTVLS)

Posted on by Sean Mata

VWARM UP

EMOM for 5min complete:

7 ring push ups + 7 KB deadlifts + 4R/4Lknee2stand walks

Then,

Stretch

 

ADVANCED

WORKOUT

30 DB push ups

20 wall balls 20/14

10/7 cal bike sprint

Rest 2min

**2x – NFT**

30 feet elevated bench dips

20 KB cleans 70/53

10/7 cal bike sprint

Rest 2min

**2x – NFT**

Then, as a class sprint through…

15 burpee box jumps on and over 24/20

**2x – rest 2min BTWN sets**

 

INTERMEDIATE

WORKOUT

30 DB abmat push ups

20 wall balls 14/10

9/6 cal bike sprint

Rest 2min

**2x – NFT**

30 feet extended bench dips

20 KB cleans 44/35

9/6 cal bike sprint

Rest 2min

**2x – NFT**

Then, as a class sprint through…

15 burpee box jumps on and over 20/16

**2x – rest 2min BTWN sets**

 

BEGINNER

WORKOUT

30 knee push ups

20 air squats

7/5 cal bike sprint

Rest 2min

**2x – NFT**

30 feet bent bench dips

20 KB cleans 26/18

7/5 cal bike sprint

Rest 2min

**2x – NFT**

Then, as a class sprint through…

15 burpee plate jumps 

**2x – rest 2min BTWN sets**