Author: Sean Mata

11/22/19 – Peanut Oil (INTVLS)

Posted on by Sean Mata

WARM UP

EMOM for 5min complete:

3R/3L DB high pulls + 3R/3L DB S2OH + 20m bear crawl

Then,

Stretch

Then,

Complete the strength cycle below 1x @ warm up weight

 

ADVANCED

STRENGTH

E2MOM for 10min complete:

5 bent over DB rows + 5 DB curls + 5 Arnold press + 15 banded press down 40/30

 

INTERMEDIATE

STRENGTH

E2MOM for 10min complete:

5 bent over DB rows + 5 DB curls + 5 Arnold press + 15 banded press down 25/15

 

BEGINNER

STRENGTH

E2MOM for 10min complete:

5 bent over DB rows + 5 DB curls + 5 Arnold press + 15 banded press down 10/8

 

ADVANCED

WORKOUT

70 double unders

30 DB hang snatch 45/35

**4x – rest 2min BTWN sets**

 

INTERMEDIATE

WORKOUT

120 singles

30 DB hang snatch 30/20

**4x – rest 2min BTWN sets**

 

BEGINNER

WORKOUT

50 singles

30 DB hang snatch 15/10

**4x – rest 2min BTWN sets**

11/21/19 – Tryptophan (STR)

Posted on by Sean Mata

WARM UP

EMOM for 5min complete:

7 DBL DB deadlifts + 7 up downs + :10sec squat hold

Then,

Stretch (bands)

Then,

Deadlifts – 10, 8, 2×6 (build)

 

ADVANCED

STRENGTH

Deadlifts – 8×4@65% (singles) (no mixed grip) + 3×10@50% (TNG)

 

INTERMEDIATE

STRENGTH

Deadlifts – 8×4@65% (singles) (no mixed grip) + 3×10@50% (TNG)

 

BEGINNER

STRENGTH

Deadlifts – 7×5

 

ADVANCED

WORKOUT

Take 20min to complete:

20 KB burpees (kick out + push up + deadlift) 53/35

40 hang power cleans 135/95

60/45 cal bike

**split however you see fit**

 

INTERMEDIATE

WORKOUT

Take 20min to complete:

20 DB burpees (kick out + push up + deadlift) 35/25

40 hang power cleans 95/65

50/35 cal bike

**split however you see fit**

 

I BEGINNER

WORKOUT

Take 20min to complete:

10 burpees

15 DB hang cleans 15/10

10/7 cal bike

**4x**

11/20/19 – White Ferrari (INTVLS)

Posted on by Sean Mata

WARM UP

EMOM for 5min complete:

10 mountain climbers + 10 jumping jacks + 10 single KB press

Then,

Stretch

Then,

KB FR hold – 2x:30sec

 

ADVANCED

STRENGTH

EMOM for 8min complete:

ODD: :40sec KB FR hold 53/44

EVEN: 8R/8L banded wood chops

 

INTERMEDIATE

STRENGTH

EMOM for 8min complete:

ODD: :40sec KB FR hold 35/26

EVEN: 8R/8L banded wood chops                                                                                                                          

 

BEGINNER

STRENGTH

EMOM for 8min complete:

ODD: :40sec KB DB hold 20/15

EVEN: 8R/8L banded wood chops

 

ADVANCED

WORKOUT

EMOM for 24min complete:

Min1: 10 bench flys 35/25 + 10 banded press downs 

Min2: 10R/10L side plank hip raises

Min3: 15 DB push press 35/25

Min4: :30sec body saw

 

INTERMEDIATE

WORKOUT

EMOM for 24min complete:

Min1: 10 bench flys 20/15 + 10 banded press downs 

Min2: 10R/10L side plank hip raises

Min3: 15 DB push press 25/15

Min4: :30sec body saw

 

BEGINNER

WORKOUT

EMOM for 24min complete:

Min1: 6 bench press + 6 banded press downs 

Min2: 6R/6L side plank hip raises

Min3: 12 DB push press 15/10

Min4: :20sec plank