Author: Sean Mata

12/21/19 – Oh Joy (BRAN)

Posted on by Sean Mata
WARM-UP
EMOM for 5min complete:
3 deadlifts + 3 high pulls (mid shin) + 3 hang muscle cleans + 3 front squats
Then,
Stretch
Then,
Coach tutorial – BB complex
ADVANCED
STRENGTH
Take 12min to work up to a heavy complex of:
1 Power Clean + 2 Hang Power Clean + 3 Front Squats
*Minimum 6 sets*
INTERMEDIATE
STRENGTH
Take 12min to work up to a heavy complex of:
1 Power Clean + 2 Hang Power Clean + 3 Front Squats
*Minimum 6 sets*
BEGINNER
STRENGTH
Take 12min to work up to a heavy complex of:
1 DB Power Clean + 2 Hang DB Power Clean + 3 DB Front Squats
*Minimum 6 sets
ADVANCED
WORKOUT
800m Run
30 DB Hang Cleans 50/35
15 Burpees
*3x*
INTERMEDIATE
WORKOUT
600m Run
30 DB Hang Cleans 30/20
15 Burpees
*3x*
BEGINNER
WORKOUT
400m Run
30 DB Hang Cleans 15/10
15 Up Downs
*3x*

12/20/19 – Banana Bread

Posted on by Sean Mata

WARM UP

20 dBall marches + 10 DB S2OH + 20 jumping jacks + 10 glute bridges – 3x

Then,

Stretch

Then,

LEGO

 

ADVANCED

WORKOUT

EMOM for 30min complete:

Min1: :40sec dBall hold (chest)

Min2: 20 DB push press 35/25

Min3: 40 double unders

Min4: 20m e-sled pull + 20m e-sled push

Min5: rest

 

INTERMEDIATE

WORKOUT

EMOM for 30min complete:

Min1: :40sec dBall hold (chest)

Min2: 20 DB push press 25/15

Min3: 80 singles

Min4: 20m e-sled pull + 20m e-sled push

Min5: rest

 

BEGINNER

WORKOUT

EMOM for 30min complete:

Min1: :40sec dBall hold (chest)

Min2: 20 DB push press 10/8

Min3: 40 singles

Min4: 20m e-sled pull + 20m e-sled push

Min5: rest

 

ADVANCED

CORE

EMOM for 6min complete:

ODD: 30 heel touches

EVEN: 20 plank marches

 

INTERMEDIATE

CORE

EMOM for 6min complete:

ODD: 30 heel touches

EVEN: 20 plank marches

 

BEGINNER

CORE

EMOM for 6min complete:

ODD: 20 heel touches

EVEN: 10 plank marches

12/19/19 – Toy Soldier (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

Deadlift – 2×4@70% + 2×3@80% + 2×2@90%

 

INTERMEDIATE

STRENGTH

Deadlift – 2×4@70% + 2×3@80% + 2×2@90%

 

BEGINNER

STRENGTH

Deadlifts – 7×5

 

ADVANCED

WORKOUT

“300”

25 strict pull ups

50 deadlifts 135/95

50 push ups

50 box jumps 24/20 (step down)

50 floor wipers

50 KB clean & press 53/35

25 strict pull ups

 

INTERMEDIATE

WORKOUT

25 assisted strict pull ups

50 deadlifts 105/75

50 abmat push ups

50 box jumps 24/20 (step down)

50 floor wipers

50 KB clean & press 35/26

25 assisted strict pull ups

 

BEGINNER

WORKOUT

25 ring rows

50 KB deadlifts 26/18

50 knee push ups

50 box step ups 24/20 (step down)

50 leg raises

50 WB clean & press

25 ring rows