Author: Sean Mata

12/7/19 – Presents (PIT)

Posted on by Sean Mata
WARM UP
200m Run + 6 Push Ups + 8 Ring Rows + 10 Kettlebell Swings – 3x
Then,
Stretch
Then,
2×5-10 of each movement
ADVANCED
WORKOUT
AMRAP (with a partner) in 30 minutes:
50 Burpees
400m Run
50 Kettlebell Swings 70/53
400m Run
50 Pull-Ups
400m Run
50 Push-Ups
400m Run
50 Wall Balls 20/14
400m Run
*Split up reps however you see fit; run together*
INTERMEDIATE
WORKOUT
AMRAP (with a partner) in 30 minutes:
50 Burpees
400m Run
50 Kettlebell Swings 44/26
400m Run
50 Banded Pull-Ups
400m Run
50 Abmat Push-Ups
400m Run
50 Wall Balls 14/10
400m Run
*Split up reps however you see fit; run together*
BEGINNER
WORKOUT
AMRAP (with a partner) in 30 minutes:
50 Up Downs
300m Run
50 Kettlebell Swings 26/18
300m Run
50 RIng Rows
300m Run
50 Knee Push-Ups
300m Run
50 Wall Ball Extensions 14/10
300m Run
*Split up reps however you see fit; run together*

12/6/19 – Trumpet (STR)

Posted on by Sean Mata

WARM UP

EMOM for 5min complete:

15 jumping jacks + 10 shoulder taps + 5 bench dips

Then,

Stretch

Then,

Bench press – 10, 8, 2×6 (build)

 

ADVANCED

STRENGTH

10 DB bench press + 100’ farmer carry (AHAP)

**3x – rest 2:1**

 

INTERMEDIATE

STRENGTH

10 DB bench press + 100’ farmer carry (AHAP)

**3x – rest 2:1**

 

BEGINNER

STRENGTH

10 DB bench press + 100’ farmer carry

**3x – rest 2:1**

 

ADVANCED

WORKOUT

Take 25min to complete:

60m dBall carry (heavy)

45 double unders

30 lying leg raises

15 bent over DB rows 45/35

**5x is goal; rest :60-90sec BTWN RNDS; quality over speed**

 

INTERMEDIATE

WORKOUT

Take 25min to complete:

60m dBall carry (heavy)

90 singles

30 lying leg raises

15 bent over DB rows 30/20

**5x is goal; rest :60-90sec BTWN RNDS; quality over speed**

 

BEGINNER

WORKOUT

Take 25min to complete:

60m dBall carry (heavy)

45 singles

30 knee tucks

15 bent over DB rows 10/8

**4x is goal; rest :60-90sec BTWN RNDS; quality over speed**

12/5/19 – Candles (STR)

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 – 6×3@75% (singles, no mixed grip) + 3×8@60% (TNG)

 

INTERMEDIATE

STRENGTH

Deadlift – 6×3@75% (singles, no mixed grip) + 3×8@60% (TNG)

 

BEGINNER

STRENGTH

Deadlift – 7×5

 

ADVANCED

WORKOUT

EMOM for 22min complete:

2 hang cleans

2 front squats

**find a challenging weight to stick with**

 

INTERMEDIATE

WORKOUT

EMOM for 22min complete:

2 hang cleans

2 front squats

**find a challenging weight to stick with**

 

BEGINNER

WORKOUT

EMOM for 22min complete:

3 DB hang cleans 15/10

3 DB front squats