Author: Sean Mata

1/6/20 – Gotta Want It (END)

Posted on by Sean Mata

WARM UP

EMOM for 5min complete:

4R/4L DB Arnold press + 8 plank marches + 20m run

Then,

Stretch

Then,

Coaches tutorial – Filly press (build – 3×3)

 

ADVANCED

STRENGTH

A) 8R/8L seated Filly press (R-DB press, L-KB FR hold)

**3x – rest :60sec BTWN sets; heavy**

B) 8R/8L 3-pt DB rows

**3x – rest :60sec BTWN sets; heavy**

C1) 12 banded tricep press downs

C2) 12 banded pull aparts (:03sec negative)

**3x – rest :60sec after each couplet**

 

INTERMEDIATE

STRENGTH

A) 8R/8L seated Filly press (R-DB press, L-KB FR hold)

**3x – rest :60sec BTWN sets; heavy**

B) 8R/8L 3-pt DB rows

**3x – rest :60sec BTWN sets; heavy**

C1) 12 banded tricep press downs

C2) 12 banded pull aparts (:03sec negative)

**3x – rest :60sec after each couplet**

 

BEGINNER

STRENGTH

A) 8R/8L seated Arnold press

**3x – rest :60sec BTWN sets; heavy**

B) 8R/8L 3-pt DB rows

**3x – rest :60sec BTWN sets**

C1) 12 banded tricep press downs

C2) 12 banded pull aparts (:03sec negative)

**3x – rest :60sec after each couplet**

 

ADVANCED

WORKOUT

AMRAP 15min of:

100m run

15 DB push press 35/25

10 pull ups

 

INTERMEDIATE

WORKOUT

AMRAP 15min of:

100m run

15 DB push press 20/15

10 assisted pull ups

 

BEGINNER

WORKOUT

AMRAP 15min of:

100m run

15 DB push press 10/8

10 ring rows

1/4/20 – 7:45AM (END)

Posted on by Sean Mata
WARM-UP
200m run + 5 broad jumps + 5 ring rows (pause at chest for 1 sec) + 5 push-ups – 3x
Then,
Stretch
ADVANCED
WORKOUT
Complete as many rounds as possible in 30 mins of:
Run, 400 m
21 Box Jumps, 24/20 in
15 Burpees
9 Pull-Ups
15 Push-Ups
21 Air Squats
INTERMEDIATE
WORKOUT
Complete as many rounds as possible in 30 mins of:
Run, 400 m
21 Box Jumps, 20/16 in
15 Burpees
9 Banded Pull-Ups
15 Abmat Push-Ups
21 Air Squats
BEGINNER
WORKOUT
Complete as many rounds as possible in 30 mins of:
Run, 300 m
21 Box Jumps, 16/16 in
15 Up Downs
9 Ring Rows
15 Knee Push-Ups
21 Air Squats

1/3/20 – Simplify Nutrition (END)

Posted on by Sean Mata

WARM UP

EMOM for 5min complete:

8 ski pulls + 8 jumping jacks + 8 air squats

Then,

Stretch

 

ADVANCED

WORKOUT

25 wall balls 20/14

250/190m ski

20m dBall carry 100/80

**6x – rest :60sec BTWN sets**

 

INTERMEDIATE

WORKOUT

25 wall balls 14/10

200/150m ski

20m dBall carry 80/60

**6x – rest :60sec BTWN sets**

 

BEGINNER

WORKOUT

25 wall ball ext 10

200m run

20m dBall carry 40/20

**6x – rest :60sec BTWN sets**

 

ADVANCED

CORE

With a partner complete:

:30sec bicycle crunches

:30sec V-sit KB leg hurdles

**3x – 1 MVMT, then partner goes same MVMT, then P1 next MVMT, then  P2**

 

INTERMEDIATE

CORE

With a partner complete:

:30sec bicycle crunches

:30sec V-sit KB leg hurdles

**3x – 1 MVMT, then partner goes same MVMT, then P1 next MVMT, then  P2**

 

BEGINNER

CORE

With a partner complete:

:30sec bicycle crunches

:30sec leg raises

**3x – 1 MVMT, then partner goes same MVMT, then P1 next MVMT, then  P2**