Author: 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 DB box step up on and overs 30/20; 20/16

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 DB box step up on and overs 20/15;  20/16

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

WARM UP

EMOM for 4min with one KB complete:

3R/3L hang cleans + 6 push ups + 9 jumping jacks – 4x

Then,

Stretch

Then,

Coach tutorial – DBL KB hang cleans

 

ADVANCED

STRENGTH

Complete the following:

8 DBL KB hang cleans + 20m mid/lo carry + 20m lo/mid carry + 12 ring push ups (feet elevated)

**4x – NFT, for quality; rest as needed**

 

INTERMEDIATE

STRENGTH

Complete the following:

8 DBL KB hang cleans + 20m mid/lo carry + 20m lo/mid carry + 12 ring push ups

**4x – NFT, for quality; rest as needed**

 

BEGINNER

STRENGTH

Complete the following:

8 DBL KB hang cleans + 20m mid/lo carry + 20m lo/mid carry + 12 knee push ups

**4x – NFT, for quality; rest as needed**

 

ADVANCED

WORKOUT

With a partner that “will push you” complete:

AMRAP 4min of:

KB complex: push up + gorilla row + clean + S2OH

**I go, you go**

AMRAP 4min of:

Burpee box jump on and overs 20/16

**I go, you go**

AMRAP 4min of:

20 dBall G2S + AMRAP of double unders/singles

**I go, you go**

WARM UP

200m run + 100m ski + 20 jumping jacks + 10 wall balls – 3x

Then,

Stretch

Then,

400m run @ 75% effort

400m ski @ 75% effort

**dial in a game plan**

 

ADVANCED

WORKOUT

800m run

**rest 5min BTWN sets**

1K ski

**both MVMTS for time**

Then,

Take 12min to complete:

Box squats – 4×6 (build)

**set every 3min**

Then,

 

CORE

8 KB floor press 44/35

:20sec KB hollow flutter kicks

8 KB glute bridge floor press

:20sec KB hollow rocks

**3x – rest as needed**

 

INTERMEDIATE

WORKOUT

800m run

**rest 5min BTWN sets**

1K ski

**both MVMTS for time**

Then,

Take 12min to complete:

Box squats – 4×6 (build)

**set every 3min**

Then,

 

CORE

8 KB floor press 26/18

:20sec KB hollow flutter kicks

8 KB glute bridge floor press

:20sec KB hollow rocks

**3x – rest as needed**

 

BEGINNER

WORKOUT

400m run

**rest 5min BTWN sets**

500m ski

Then,

Take 12min to complete:

Box goblet squats – 4×6 (build)

**set every 3min**

Then,

 

CORE

8 DB floor press 10/8

:20sec hollow flutter kicks

8 DB glute bridge floor press

:20sec hollow rocks

**3x – rest as needed**