Author: Sean Mata

WARM UP

EMOM for 5min complete:

1/4 TGU (1R/1L) + 10 mountain climbers + 10 jumping jacks

Then,

Stretch

Then,

Coaches tutorial – TGU

Then,

TGU – 3x2R/2L (build)

 

ADVANCED

WORKOUT

30min of MVMT:

400m run

4 TGU (challenging weight)

400m bike

:30sec FLR ring hold

**intention is to find a pace and keep similar splits**

 

INTERMEDIATE

WORKOUT

30min of MVMT:

400m run

4 DB TGU (challenging weight)

400m bike

:30sec FLR ring hold

**intention is to find a pace and keep similar splits**

 

BEGINNER

WORKOUT

30min of MVMT:

400m run

4 TGU 5/2.5

400m bike

:30sec FLR ring hold

**intention is to find a pace and keep similar splits**

WARM UP

15 banded glute bridges + 10 ring rows + 5 burpees – 4x

Then,

Stretch

Then,

Coaches tutorial – complex below

Then,

3xComplex (build)

 

ADVANCED

WORKOUT

EMOM for 15min complete:

6 DB hang cleans 45/35

6 DB bent over rows

6 DB push ups

**quality over speed; should finish around :40sec**

Then,

EMOM for 15min complete:

Min1: 15 RKBS 53/44

Min2: 12 banded pull aparts

Min3: 9 DB incline press 55/40

 

INTERMEDIATE

WORKOUT

EMOM for 15min complete:

6 DB hang cleans 30/25

6 DB bent over rows

6 DB abmat push ups

**quality over speed; should finish around :40sec**

Then,

EMOM for 15min complete:

Min1: 15 RKBS 44/35

Min2: 12 banded pull aparts

Min3: 9 DB incline press 40/30

 

BEGINNER

WORKOUT

EMOM for 15min complete:

5 DB hang cleans 10/8

5 DB bent over rows

5 DB knee push ups

**quality over speed; should finish around :40sec**

Then,

EMOM for 15min complete:

Min1: 15 RKBS 26/18

Min2: 12 banded pull aparts

Min3: 9 DB incline press 15/10

WARM UP

400m run

Then,

EMOM for 5min complete:

8 wall balls + 8 Superman’s

Then,

Stretch

Then,

LFG

 

ADVANCED

WORKOUT

100 air squats (to wall ball)

1 mile run

100 air squats

At 20min in a team of 3 complete:

5K ski

**split how you see fit**

 

INTERMEDIATE

WORKOUT

100 air squats (to wall ball)

1200m run

100 air squats

At 20min in a team of 3 complete:

5K ski

**split how you see fit**

 

BEGINNER

WORKOUT

30 air squats (to wall ball)

400m run

30 air squats

**2x**

At 20min in a team of 3 complete:

5K ski

**split how you see fit**