Author: Sean Mata

11/26/19 – Too Early for a Tree (INTVLS)

Posted on by Sean Mata

WARM UP

EMOM for 5min complete:

6 bench dips + 8 ring rows + 10 air squats

Then,

Stretch

Then,

Practice each hold below for :10-:20sec

 

ADVANCED

STRENGTH

EMOM for 9min complete:

Min1: :20sec ring ext hold w/ alt knee tucks

Min1: :30sec dead hang

Min1: :40sec wall sit

 

INTERMEDIATE

STRENGTH

EMOM for 9min complete:

Min1: :20sec ring ext hold

Min1: :25sec dead hang

Min1: :30sec wall sit

 

BEGINNER

STRENGTH

EMOM for 9min complete:

Min1: :20sec FLR hold

Min1: :10sec dead hang

Min1: :20sec wall sit

 

ADVANCED

WORKOUT

10 pull ups

15R/15L windmills 30/20

20 glute bridges

30 wall balls 20/14

**4x – rest as needed; quality, not speed**

 

INTERMEDIATE

WORKOUT

10 assisted pull ups

15R/15L windmills 20/15

20 glute bridges

30 wall balls 14/10

**4x – rest as needed; quality, not speed**

 

BEGINNER

WORKOUT

10 ring rows

15R/15L windmills 5/2.5

15 glute bridges

20 wall ball ext.

**4x – rest as needed; quality, not speed**

11/25/19 – All Gravy (INTVLS)

Posted on by Sean Mata

WARM UP

10 push ups + 20 banded suitcase marches + 30 mountain climbers – 4x

Then,

Stretch

Then,

Bench press – 12, 10, 2×8 (build)

 

ADVANCED

WORKOUT

In a team of 3 complete:

8 bench press 185/125

500/400/300/200/100m ski @:03sec< 1k pace (100m@ sprint)

**5x – I go, you go**

Rest 5min, then

15 RKBS 70/53

20m sled push (heavy)

20m sprint

**5x – I go, you go**

 

INTERMEDIATE

WORKOUT

In a team of 3 complete:

8 bench press 115/75

500/400/300/200/100m ski @:02sec< 1k pace (100m@ sprint)

**5x – I go, you go**

Rest 5min, then

15 RKBS 53/44

20m sled push (heavy)

20m sprint

**5x – I go, you go**

 

BEGINNER

WORKOUT

In a team of 3 complete:

8 bench press 45/35

300/250/200/150/100m ski

**5x – I go, you go**

Rest 5min, then

15 standing banded hip extension

20m sled push

20m sprint

**5x – I go, you go**

11/23/19 – Thanksgiving Schedule

Posted on by Sean Mata
WARM UP
EMOM for 5min complete:
5 Air Squats + 5 Up Downs + 5 Push Ups
Then,
Stretch
Then,
LFG
ADVANCED
WORKOUT
In a team of 3 complete:
80 Calorie Row
100 Wall Balls 20/14
120 push ups
60 Calorie Row
80 Wall Balls 20/14
100 push ups
40 Calorie Row
60 Wall Balls 20/14
80 push ups
20 Calorie Row
40 Wall Balls 20/14
60 push ups
**1 person works at a time; split however you see fit**
INTERMEDIATE
WORKOUT
In a team of 3 complete:
80 Calorie Row
100 Wall Balls 14/10
120 abmat push ups
60 Calorie Row
80 Wall Balls 14/10
100 abmat push ups
40 Calorie Row
60 Wall Balls 14/10
80 abmat push ups
20 Calorie Row
40 Wall Balls 14/10
60 abmat push ups
**1 person working at a time; split however you see fit**
BEGINNER
WORKOUT
In a team of 3 complete:
80 Calorie Row
100 Wall Ball Extensions 14/10
120 knee push ups
60 Calorie Row
80 Wall Ball Extensions 14/10
100 knee push ups
40 Calorie Row
60 Wall Ball Extensions 14/10
80 knee push ups
20 Calorie Row
40 Wall Ball Extensions 14/10
60 knee push
**1 person working at a time; split however you see fit**