Author: Sean Mata

1/2/20 – Healthy=Happy (TST)

Posted on by Sean Mata

WARM UP

15R/15L banded lateral steps + 30 banded glute bridges + 15R/15L banded kick backs + 30 banded air squats

Then,

Stretch

Then,

Deadlifts – 10, 8, 2×6 (build)

 

ADVANCED

STRENGTH

Take 20min to find a new 2RM deadlift

 

INTERMEDIATE

STRENGTH

Take 20min to find a new 2RM deadlift

 

BEGINNER

STRENGTH

Deadlifts – 7×5

 

ADVANCED

WORKOUT

EMOM for 16min complete:

Min1: 15 RKBS 70/53

Min2: 12/9 cal bike

Min3: 9 box step on and overs 16/16 35/25

Min4: 6 hang power cleans (singles) 135/95

 

INTERMEDIATE

WORKOUT

EMOM for 16min complete:

Min1: 15 RKBS 53/44

Min2: 9/6 cal bike

Min3: 9 9 box step on and overs 16/16 20/15

Min4: 6 hang power cleans (singles) 95/65

 

BEGINNER

WORKOUT

EMOM for 16min complete:

Min1: 15 RKBS 70/53

Min2: 8/6 cal bike

Min3: 9 box step ups

Min4: 6 DB hang power cleans

1/1/20 Day 1 – (LFG)

Posted on by Sean Mata

WARM UP

Move for 5min:

:20sec wall sit + 10 hip raises + 5R/5L DB high pulls (strict)

Then,

Stretch

 

ADVANCED

STRENGTH

EMOM for 8min complete:

ODD: :40sec DB wall sit 20/15

EVEN: 8R/8L banded wood chops

 

INTERMEDIATE

STRENGTH

EMOM for 8min complete:

ODD: :40sec DB wall sit 10/8

EVEN: 8R/8L banded wood chops

                                                                                                                                    

BEGINNER

STRENGTH

EMOM for 8min complete:

ODD: :30sec wall sit

EVEN: 8R/8L banded wood chops

 

ADVANCED

WORKOUT

400m run

30 air squats

20 hang DB snatch 55/40

**3x – rest :60sec BTWN sets**

 

INTERMEDIATE

WORKOUT

400m run

30 air squats

20 hang DB snatch 35/20

**3x – rest :60sec BTWN sets**

 

BEGINNER

WORKOUT

400m run

30 air squats

20 hang DB snatch 10/8

**3x – rest :60sec BTWN sets**

12/31/19 – Your Time (STAT)

Posted on by Sean Mata

WARM UP

10 bent over rows + :30sec row + 10 bench press + :30sec ski – 3x

Then,

Stretch

Then,

Bent over rows – 3×6 (build)

Bench press – 3×6 (build)

 

ADVANCED

STRENGTH

In an 8min window complete:

A1) Bent over BB rows – 10, 8, 6, 4

A2) 100/70m row (max watt)

**add load to each bench**

In an 8min window complete:

B1) Bench press – 10, 8, 6, 4

B2) 100/70m ski (max watt)

**add load to each bench**

 

INTERMEDIATE

STRENGTH

In an 8min window complete:

A1) Bent over BB rows – 10, 8, 6, 4

A2) 100/70m row (max watt)

**add load to each bench**

In an 8min window complete:

B1) Bench press – 10, 8, 6, 4

B2) 100/70m ski (max watt)

**add load to each bench**

 

BEGINNER

STRENGTH

In an 8min window complete:

A1) Bent over BB rows – 4×6

A2) 100/70m row

In an 8min window complete:

B1) Bench press – 4×6

B2) 100/70m ski

 

ADVANCED

WORKOUT

EMOM for 15min complete:

Min1: 20 floor wipers 135/95

Min2: 16 alt KB pull thrus 44/35

Min3: 12 (6R/6L) DB Arnold press 30/20

 

INTERMEDIATE

WORKOUT

EMOM for 15min complete:

Min1: 20 floor wipers 95/65

Min2: 16 alt KB pull thrus 26/18

Min3: 12 (6R/6L) DB Arnold press 15/10

 

BEGINNER

WORKOUT

EMOM for 15min complete:

Min1: 20 BB leg raises 25/15

Min2: 16 alt plank marches

Min3: 12 (6R/6L) DB S2OH 10/8