Author: Sean Mata

WARM UP

20 walking lunges + 15 jumping jacks + 10 glute bridges – 3x

Then,

Stretch

Then,

Alt DB reverse lunges (plate) – 3×6 (build)

 

ADVANCED

STRENGTH

EMOM for 5min complete:

5R/5L alt DB reverse lunges 45/35

Hold DB FLR for remaining time

**stand on a plate; knee2floor**

 

INTERMEDIATE

STRENGTH

EMOM for 5min complete:

5R/5L alt DB reverse lunges 30/25

Hold DB FLR for remaining time

**stand on a plate; knee2floor**

 

BEGINNER

STRENGTH

EMOM for 5min complete:

5R/5L alt DB reverse lunges 10/8

:10sec DB FLR for remaining time

 

ADVANCED

WORKOUT

In a team of 3 complete 12min AMRAP of:

12/9 cal bike

5 bar facing burpees

**2x – rest 4min after 12min, repeat; I go, you go**

 

INTERMEDIATE

WORKOUT

In a team of 3 complete 12min AMRAP of:

10/7 cal bike

5 bar facing burpees

**2x – rest 4min after 12min, repeat; I go, you go**

 

BEGINNER

WORKOUT

In a team of 3 complete 12min AMRAP of:

7/5 cal bike

5 burpees

**2x – rest 4min after 12min, repeat; I go, you go**

 

WARM UP

EMOM for 5min complete:

5 deadlifts + 5 high pulls (mid shin) + 5 front squats

Then,

Stretch

Then,

Coaches tutorial – power clean

 

ADVANCED

STRENGTH

Take 15min to work up to a heavy power clean

 

INTERMEDIATE

STRENGTH

Take 15min to work up to a heavy power clean

 

BEGINNER

STRENGTH

DB hang power clean – 7×5

 

ADVANCED

WORKOUT

“The Chief”

AMRAP 3min of:

3 power cleans 135/95

6 push ups

9 air squats

**rest 1min; 5x; score = total reps**

 

INTERMEDIATE

WORKOUT

AMRAP 3min of:

3 power cleans 95/65

6 abmat push ups

9 air squats

**rest 1min; 5x; score = total reps**

 

BEGINNER

WORKOUT

AMRAP 3min of:

3 hang power cleans 65/45

6 knee push ups

9 air squats

**rest 1min; 5x; score = total reps**

WARM UP

200m run + 100m ski + 10 scorpions- 3x

Then,

Stretch

Then,

We go…

 

ADVANCED

WORKOUT

400m run

**4x – rest 2min BTWN sets**

 

:20sec MXE ski

**8x – rest 2min after each set; record highest and lowest cal**

 

INTERMEDIATE

WORKOUT

400m run

**4x – rest 2min BTWN sets**

 

:20sec MXE ski

**8x – rest 2min after each set; record highest and lowest cal**

 

BEGINNER

WORKOUT

400m run

**4x – rest 2min BTWN sets**

 

:20sec MXE ski

**8x – rest 2min after each set; record highest and lowest cal**