Author: Sean Mata

WARM UP

6R/6L cossack squats + 12 single KB cleans + 18 jumping jacks – 4x

Then,

Stretch (bands)

Then,

Deadlifts – 12, 10, 8

 

ADVANCED

STRENGTH

Deadlifts – 7×3@70% (singles; no mixed grip) + 3×10@55% (TNG)

 

INTERMEDIATE

STRENGTH

Deadlifts – 7×3@70% (singles; no mixed grip) + 3×10@55% (TNG)

 

BEGINNER

STRENGTH

Deadlifts – 7×5

 

ADVANCED

WORKOUT

In a team of 3 complete:

10 DB plate step on and overs 45/35

20/16 cal bike (AFAP)

15 slam balls 40/30

**6x (each); when bike is done next person starts**

 

INTERMEDIATE

WORKOUT

In a team of 3 complete:

10 DB plate step on and overs 30/20

15/12 cal bike (AFAP)

15 slam balls 30/20

**6x (each); when bike is done next person starts**

 

BEGINNER

WORKOUT

In a team of 3 complete:

10 DB plate step on and overs 10/8

12/9 cal bike (AFAP)

15 slam balls 15/10

**6x (each); when bike is done next person starts**

WARM UP

Move for 5min:

200m row + 10 push ups + 20 mountain climbers + 10 sit ups

Then,

Stretch

Then,

1x:30sec FR KB hold

 

ADVANCED

WORKOUT

“Tailpipe”

In a team of 2 complete:

P1: 250m row

P2: FR KB hold 53/35

**3x (each) – rowing performed only when KB’s in FR**

 

At 15min mark complete…

50 double unders

25 hang power cleans 95/65

50 double unders

25 push press

50 double unders

25 burpees

 

INTERMEDIATE

WORKOUT

“Tailpipe”

In a team of 2 complete:

P1: 250m row

P2: FR KB hold 35/26

**3x (each) – rowing performed only when KB’s in FR**

 

At 15min mark complete…

100 singles

25 hang power cleans 75/55

100 singles

25 push press

100 singles

20 burpees

 

BEGINNER

WORKOUT

“Tailpipe”

In a team of 2 complete:

P1: 200m row

P2: FR DB hold 25/15

**3x (each) – rowing performed only when KB’s in FR**

 

At 15min mark complete…

50 singles

15 hang power cleans 45/35

50 singles

15 push press

50 singles

15 up downs