Author: Sean Mata

12/30/19 – Set Expectations (INTLVS)

Posted on by Sean Mata

WARM UP

20 jumping jacks + 15 pulls (ski) + 10 wall ball thrusters – 3x

Then,

Stretch

Then,

Strength complex – 3x2sets (build)

 

ADVANCED

STRENGTH

EMOM for 10min complete:

5 DB hang cleans + 3 thrusters + 1 S2OH (heavy)

**with remaining time complete: 10 V-sit kick outs**

 

INTERMEDIATE

STRENGTH

EMOM for 10min complete:

5 DB hang cleans + 3 thrusters + 1 S2OH (heavy)

**with remaining time complete: 8 V-sit kick outs**

 

BEGINNER

STRENGTH

EMOM for 10min complete:

5 single KB hang cleans + 3 thrusters + 1 S2OH

**with remaining time complete: 8 V-sit kick outs**

 

ADVANCED

WORKOUT

120 double unders

12R/12L alt DB lunge + curls 30/20

**rest :90sec**

90 wall balls 20/14

9R/9L alt DB lunge + curls

**rest :90sec**

60 box jumps 24/20

6R/6L alt DB lunge + curls

**rest :90sec**

30 DB push ups

3R/3L alt DB lunge + curls

**22min CAP**

 

INTERMEDIATE

WORKOUT

240 singles

12R/12L alt DB lunge + curls 20/15

**rest :90sec**

90 wall balls 14/10

9R/9L alt DB lunge + curls

**rest :90sec**

60 box jumps 20/16

6R/6L alt DB lunge + curls

**rest :90sec**

30 DB abmat push ups

3R/3L alt DB lunge + curls

**22min CAP**

 

BEGINNER

WORKOUT

120 singles

12R/12L alt DB lunge + curls 10/8

**rest :90sec**

60 air squats

9R/9L alt DB lunge + curls

**rest :90sec**

45 box step ups 20/16

6R/6L alt DB lunge + curls

**rest :90sec**

30 knee push ups

3R/3L alt DB lunge + curls

**22min CAP**

12/28/19 – Ay ChiWawa (BRAN)

Posted on by Sean Mata
WARM UP
:30 on each machine + 5 Up Downs + 10 sit-ups – 2x
Then,
Stretch
Then,
Weighted MVMTS – 2×10 (build)
ADVANCED
WORKOUT
In a team of 3 complete:
Row, 3000 m
120 Wall Balls 20/14
Ski Erg, 2000m
90 Kettlebell Cleans 70/53
150 Assault Bike Calories
60 Burpees
**One person working at a time; can only use machine while one person is holding a plank**
INTERMEDIATE
WORKOUT
In a team of 3 complete:
Row, 3000 m
120 Wall Balls 14/10
Ski Erg, 2000m
90 Kettlebell Cleans 44/26
100 Assault Bike Calories
60 Burpees
**One person working at a time; can only use machine while one person is holding a plank**
BEGINNER
WORKOUT
In a team of 3 complete:
Row, 2000 m
120 Wall Ball Extension 14/10
Ski Erg, 1500m
90 Kettlebell Cleans 26/18
75 Assault Bike Calories
60 Up Downs
**One person working at a time; can only use machine while one person is holding a plank**

12/27/19 – Attainable Goals (INTVLS)

Posted on by Sean Mata

WARM UP

With one DB complete:

6 goblet squats + 3R high pulls + 3R strict press + left side – 4x

Then,

Stretch

Then,

Front squats – 2×10 (build)

 

ADVANCED

STRENGTH

Front squats – 10, 8, 6, 4 (build)

**complete 10 banded pull aparts after each set (:03sec negative)**

 

INTERMEDIATE

STRENGTH

Front squats – 10, 8, 6, 4 (build)

**complete 10 banded pull aparts after each set (:03sec negative)**

 

BEGINNER

STRENGTH

Front squats – 10, 8, 6, 4 (build)

**complete 10 banded pull aparts after each set (:03sec negative)**

 

ADVANCED

WORKOUT

10R hang DB snatch 45/35

10R DB thrusters

**rest :40sec, then**

10L hang DB snatch

10L DB thrusters

**rest :40sec; 4x**

 

Then,

 

8R DB push up + row 35/25

**rest :40sec, then**

8L DB push up + row

**rest :40sec; 4x**

 

INTERMEDIATE

WORKOUT

10R hang DB snatch 30/20

10R DB thrusters

**rest :40sec, then**

10L hang DB snatch

10L DB thrusters

**rest :40sec; 4x**

 

Then,

8R DB push up + row 15/10

**rest :40sec, then**

8L DB push up + row

**rest :40sec; 4x**

 

BEGINNER

WORKOUT

10R hang DB snatch 10/8

10R DB thrusters

**rest :40sec, then**

10L hang DB snatch

10L DB thrusters

**rest :40sec; 4x**

 

Then,

 

8R DB push ups

**rest :40sec, then**

8L DB push ups

**rest :40sec; 4x**