Author: Sean Mata

WARM UP

EMOM for 5min complete:

3R/3L kneel2stand walk + 3R/3L lunges + 3R/3L windmills (no weight)

Then,

Stretch

Then,

DB lunges – 3×6 (build)

Windmills – 3x3R/3L (build)

 

ADVANCED

STRENGTH

A1) 8R/8L DB walking lunges

A2) 4 kneeling jump 2 broad jump

**3x – rest :60sec BTWN sets**

B1) 8R/8L windmills 45/35

B2) :20secR/:20secL side plank hip raises

**3x – rest :60sec BTWN sets**

 

INTERMEDIATE

STRENGTH

A1) 8R/8L DB walking lunges

A2) 4 kneeling walk 2 broad jump

**3x – rest :60sec BTWN sets**

B1) 8R/8L windmills 30/20

B2):20secR/:20secL side plank hip raises

**3x – rest :60sec BTWN sets**

 

BEGINNER

STRENGTH

A1) 8R/8L DB walking lunges

A2) 4 broad jumps

**3x – rest :60sec BTWN sets**

B1) 8R/8L windmills 10/8

B2) :20secR/:20secL side plank hip raise hold

**3x – rest :60sec BTWN sets**

 

ADVANCED

WORKOUT

In team of 3 complete:

15 wall balls 20/14

15/12 cal bike

15 wall balls

**4x (each); I go, you go**

 

INTERMEDIATE

WORKOUT

In team of 3 complete:

15 wall balls 14/10

12/9 cal bike

15 wall balls

**4x (each); I go, you go**

 

BEGINNER

WORKOUT

In team of 3 complete:

12 wall ball ext 10

9/6 cal bike

12 wall balls

**4x (each); I go, you go**

WARM UP

EMOM for 5min complete:

KB complex below 3 reps each (1 KB only for warm up)

Then,

Stretch

Then,

Coach tutorial – KB complex DBL

Then,

Complex 3x (build)

 

ADVANCED

WORKOUT

With a partner complete :30sec on/off of:

KB complex: 1 push up + 1 gorilla row + 1 clean + 1 press

**8x (each); I go, you go**

With a partner complete :30sec on/off of:

MXE row

**8x (each); I go, you go**

12 ring/TRX curls + 12 ring/TRX tricep press outs

**4x (each); I go, you go**

12 banded pull aparts + 12 bench dips

**4x (each); I go, you go**

**rest 2min BTWN each segment**

 

INTERMEDIATE

WORKOUT

With a partner complete :30sec on/off of:

KB complex: 1 push up + 1 gorilla row + 1 clean + 1 press

**8x (each); I go, you go**

With a partner complete :30sec on/off of:

MXE row

**8x (each); I go, you go**

12 ring/TRX curls + 12 ring/TRX tricep press outs

**4x (each); I go, you go**

12 banded pull aparts + 12 bench dips

**4x (each); I go, you go**

**rest 2min BTWN each segment**

 

BEGINNER

WORKOUT

With a partner complete :30sec on/off of:

(1 DB) DB complex: 1 push up + 1 gorilla row + 1 clean + 1 press

**8x (each); I go, you go**

With a partner complete :30sec on/off of:

MXE row

**8x (each); I go, you go**

12 ring/TRX curls + 12 ring/TRX tricep press outs

**4x (each); I go, you go**

12 banded pull aparts + 12 bench dips

**4x (each); I go, you go**

**rest 2min BTWN each segment**

WARM UP

:30sec ski + 20 mountain climbers + 10 air squats – 3x

Then,

Stretch

Then,

LEGO

 

ADVANCED

WORKOUT

With a partner complete AMRAP 20min of:

200m ski

50m farmer carry 40/30

15 FR DB squats

**finsh full RND, then partner goes; I go, you go**

 

CORE

With a partner complete:

:30sec alt FLR KB pull thrus (use weight that doesn’t demand no rotation)

:30sec bicycle crunches

:30sec V-sit KB leg hurdles

**4x – 1 MVMT, then partner goes same MVMT, then P1 next MVMT, then  P2**

 

INTERMEDIATE

WORKOUT

With a partner complete AMRAP 20min of:

200m ski

50m farmer carry 30/20

15 FR DB squats

**finsh full RND, then partner goes; I go, you go**

 

CORE

With a partner complete:

:30sec alt FLR KB pull thrus (use weight that doesn’t demand no rotation)

:30sec bicycle crunches

:30sec V-sit KB leg hurdles

**4x – 1 MVMT, then partner goes same MVMT, then P1 next MVMT, then  P2**

 

BEGINNER

WORKOUT

With a partner complete AMRAP 20min of:

200m ski

50m farmer carry 10/8

15 FR DB squats

**finsh full RND, then partner goes; I go, you go**

 

CORE

With a partner complete:

:30sec alt FLR KB pull thrus (use weight that doesn’t demand no rotation)

:30sec bicycle crunches

:30sec V-sit KB leg hurdles

**4x – 1 MVMT, then partner goes same MVMT, then P1 next MVMT, then  P2**