Author: Sean Mata

WARM UP

EMOM for 5min complete:

5 hang power cleans + 5 thrusters + 10 glute bridges

Then,

Stretch

Then,

Hang clean + thruster complex 3×3 (build)

DB press complex – 3×3 (build)

:30sec each machine @75%

 

ADVANCED

WORKOUT

:30sec ski > 130/90m

:90sec off (complete 3 hang clean + thruster 155/105)

**8x**

:30sec row > 130/90m

:90sec off (complete 3 incline DB press complex (R+L+DBL=1rep 55/40)

**8x**

 

INTERMEDIATE

WORKOUT

:30sec ski > 110/75m

:90sec off (complete 3 hang clean + thruster 100/70)

**8x**

:30sec row > 110/75m

:90sec off (complete 3 incline DB press complex (R+L+DBL=1rep 35/25)

**8x**

 

BEGINNER

WORKOUT

 :30sec ski

:90sec off (complete 3 hang clean + thruster 45/35)

**8x**

:30sec row

:90sec off (complete 3 incline DB press complex (R+L+DBL=1rep 10/8)

**8x**

WARM UP

EMOM for 5min complete:

10 jumping jacks + 10 banded pull thrus + 10 dBall hold marches

Then,

Stretch

Then,

Coaches tutorial – dual KB sumo deadlift (build 3×4)

 

ADVANCED

STRENGTH

A1) 10-12 dual KB sumo deadlift (heavy)

**rest :30sec**

A2) :40sec dBall hold

**rest :30sec**

A3) 10R/10L DB side bend (heavy, slow)

**4x – rest :60sec**

  

INTERMEDIATE

STRENGTH

A1) 10-12 dual KB sumo deadlift (heavy)

**rest :30sec**

A2) :40sec dBall hold

**rest :30sec**

A3) 10R/10L DB side bend (heavy, slow)

**4x – rest :60sec**

 

BEGINNER

STRENGTH

A1) 8 single KB sumo deadlift (heavy)

**rest :30sec**

A2) :30sec dBall hold

**rest :30sec**

A3) 8R/8L DB side bend (slow)

**4x – rest :60sec**

 

ADVANCED

WORKOUT

20 RKBS 70/53

40 double unders

20m glider crawls

**5x – I go, you go**

 

INTERMEDIATE

WORKOUT

20 RKBS 44/36

80 singles

20 FLR knee tucks

**5x – I go, you go**

 

BEGINNER

WORKOUT

20 RKBS 26/18

40 singles

20m bear crawl

**5x – I go, you go** 

WARM UP

20 split jumps + :15sec wall sit + 10 banded air squats – 4x

Then,

Stretch

Then,

Box squats – 3×6

ADVANCED

STRENGTH

A) 8 BB box squats

B) 20m walking lunges

**4x – rest :60-:90sec after each set**

INTERMEDIATE

STRENGTH

A) 8 box squats

B) 20m walking lunges

**4x – rest :60-:90sec after each set**

BEGINNER

STRENGTH

A) 8 goblet box squats

B) 10m walking lunges

**4x – rest :60-:90sec after each set**

ADVANCED

WORKOUT

EMOM for 20min complete:

Min1: 8 dBall squats 100/80

Min2: 40m switch carry (farmer, lo/mid, mid/lo, FR) 53/44

Min3: 4R/4L alt DB box step up reverse lunges 40/30

Min4: :40sec alt strap hang knee raises

INTERMEDIATE

WORKOUT

EMOM for 20min complete:

Min1: 8 dBall squats 80/60

Min2: 40m switch carry (farmer, lo/mid, mid/lo, FR) 35/26

Min3: 4R/4L alt DB box step up reverse lunges 25/15

Min4: :40sec strap hanging knee raises

BEGINNER

WORKOUT

EMOM for 20min complete:

Min1: 8 goblet squats 10/8

Min2: 40m switch carry (farmer, lo/mid, mid/lo, FR) 10/8

Min3: 4R/4L alt DB box step up reverse lunges

Min4: :40sec lying knee tucks