Author: Sean Mata

12/14/19 – Lights (INTVLS)

Posted on by Sean Mata
WARM UP
EMOM for 5min complete:
8 Air Squats + 4 Up Downs + Single Unders until 0:50
Then,
Stretch
Then,
2×5-10 of each movement
ADVANCED
WORKOUT
In a team of 3:
AMRAP in 2 minutes
50 Double Unders
10 Alternating DB Snatch 40/25
Max Reps Wall Balls 20/14
*5x each; I go, you go, they go*
INTERMEDIATE
WORKOUT
In a team of 3:
AMRAP in 2 minutes
25 Double Unders
10 Alternating DB Snatch 30/15
Max Reps Wall Balls 14/10
*5x each; I go, you go, they go*
BEGINNER
WORKOUT
In a team of 3:
AMRAP in 2 minutes
50 Single Unders
10 Alternating DB Hang Snatch 15/10
Max Reps Wall Ball Extensions 14/10
*5x each; I go, you go, they go*

12/13/19 – Gingerbread Man (STR)

Posted on by Sean Mata

 

WARM UP

:30sec bike/ski + 10 plank marches + 5 Superman’s – 3x

Then,

Stretch

Then,

Coaches tutorial – MVMTs below

Then,

2×5 – each MVMT below (build)

 

ADVANCED

STRENGTH

A1) 10 lateral shoulder raises

A2) 10 KB upright rows

A3) 20 seated banded pull downs

**4x – rest :60sec BTWN sets**

 

INTERMEDIATE

STRENGTH

A1) 10 lateral shoulder raises

A2) 10 KB upright rows

A3) 20 seated banded pull downs

**4x – rest :60sec BTWN sets**

 

BEGINNER

STRENGTH

A1) 10 lateral shoulder raises

A2) 10 KB upright rows

A3) 20 seated banded pull downs

**4x – rest :60sec BTWN sets**

 

ADVANCED

WORKOUT

100 alt reverse FR BB lunges 75/55

**every drop complete 5 burpees OTB**

Then,

CORE

50 flutter kicks

50 toe touches

50 crunches

50 leg raises

 

INTERMEDIATE

WORKOUT

100 alt reverse FR BB lunges 55/35

**every drop complete 5 burpees OTB**

Then,

CORE

40 flutter kicks

40 toe touches

40 crunches

40 leg raises

 

BEGINNER

WORKOUT

100 alt lunges

**every 20 reps complete 5 burpees**

Then,

CORE

20 flutter kicks

20 toe touches

20 crunches

20 leg raises

12/12/19 – Angels (INTVLS)

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

Deadlifts – 2×5@65% + 2×4@75% + 2×3@85% (singles; any grip)

 

INTERMEDIATE

STRENGTH

Deadlifts – 2×5@65% + 2×4@75% + 2×3@85% (singles; any grip)

 

BEGINNER

STRENGTH

Deadlifts – 7×5

 

ADVANCED

WORKOUT

500m row

30 thrusters 75/55

10 pull ups

**AFAP; rest as needed; repeat for another RND**

 

INTERMEDIATE

WORKOUT

500m row

30 thrusters 55/35

10 assisted pull ups

**AFAP; rest as needed; repeat for another RND**

 

BEGINNER

WORKOUT

400m row

20 wall ball thrusters 10

10 ring rows

**rest as needed; repeat for another RND**