Author: Sean Mata

11/19/19 – Mashed Potatoes

Posted on by Sean Mata

WARM UP

EMOM for 5min complete:

12 jumping jacks + 8 goblet squats + 4R/4L KB hang cleans

Then,

Stretch

Then,

Front squats – 10, 8, 6, 2×4

 

ADVANCED

STRENGTH

E3MOM for 15min complete:

Set 1: 10 front squats (from floor)

Set 2: 8 front squats

Set 3: 6 front squats

Set 4: 4 front squats

Set 5: 2 front squats

**build on front squats; after each set complete 5 weighted C2B pull ups**

 

Then, at 20min complete:

5 dBall squats (AHAP)

:15sec rest

10R/10L FR KB split squats 53/44

:30sec rest

15 KB upright rows

:60sec rest

20 alt jumping lunges

2min rest

**3x**

 

INTERMEDIATE

STRENGTH

E3MOM for 15min complete:

Set 1: 10 front squats (from floor)

Set 2: 8 front squats

Set 3: 6 front squats

Set 4: 4 front squats

Set 5: 2 front squats

**build on front squats; after each set complete 5 pull ups**

 

Then, at 20min complete:

5 dBall squats (AHAP)

:15sec rest

10R/10L FR KB split squats 35/26

:30sec rest

15 KB upright rows

:60sec rest

20 alt jumping lunges

2min rest

**3x**

 

BEGINNER

STRENGTH

E3MOM for 15min complete:

Set 1: 10 front squats (from floor)

Set 2: 8 front squats

Set 3: 6 front squats

Set 4: 4 front squats

Set 5: 2 front squats

**build on front squats; after each set complete 5 banded pull ups**

 

The Then, at 20min complete:

5 dBall squats 30/20

:15sec rest

10R/10L split squats

:30sec rest

15 KB upright rows 26/18

:60sec rest

20 alt lunges

2min rest

**3x**

11/18/19 – Big Easy (INTVLS)

Posted on by Sean Mata

WARM UP

20m E-sled push + 20 ski strokes + 200m run – 3x

Then,

Stretch

 

ADVANCED

WORKOUT

8 push ups + 20m E-sled push

**8x – 8min to complete; rest as needed**

 

Ski

:30sec on/:30sec off – 3x

Rest 2min

**3x – ski/run performed at 85-90% MXE**

Run

:30sec on/:30sec off – 3x

Rest 2min

**3x – ski/run performed at 85-90% MXE**

 

INTERMEDIATE

WORKOUT

8 push ups + 20m E-sled push

**8x – 8min to complete; rest as needed**

 

Ski

:30sec on/:30sec off – 3x

Rest 2min

**3x – ski/run performed at 85-90% MXE**

Run

:30sec on/:30sec off – 3x

Rest 2min

**3x – ski/run performed at 85-90% MXE**

 

BEGINNER

WORKOUT

8 push ups + 20m E-sled push

**8x – 8min to complete; rest as needed**

 

Ski

:30sec on/:30sec off – 3x

Rest 2min

**3x**

Run

:30sec on/:30sec off – 3x

Rest 2min

**3x**

11/16/19 – Indian Feathers (INTVLS)

Posted on by Sean Mata
WARM UP
5 push-ups + 5 ring rows + 5 sit-ups + :30sec machine (alternate each round) – 3x
Then,
Stretch
Then,
LFG
ADVANCED
WORKOUT
With a partner complete:
2 rounds (each) of AMRAP 3:
        15/12 Calorie Bike
        40 Double Unders
        Max Push-Ups w/ Remaining time
Rest 2:00
2 rounds (each) of AMRAP 3:
        15/12 Calorie Row
        40 Double Unders
        Max Pull-Ups w/ Remaining time
Rest 2:00
2 rounds (each) of AMRAP 3:
        15/12 Calorie Ski
        40 Double Unders
        Max Sit-Ups w/ Remaining time
*I go, you go*
INTERMEDIATE
WORKOUT
With a partner complete:
2 rounds (each) of AMRAP 3:
        12/9 Calorie Bike
        20 Double Unders
        Max Abmat Push-Ups w/ Remaining time
Rest 2:00
2 rounds (each) of AMRAP 3:
        12/9 Calorie Row
        20 Double Unders
        Max Banded Pull-Ups w/ Remaining time
Rest 2:00
2 rounds (each) of AMRAP 3:
        12/9 Calorie Ski
        20 Double Unders
        Max Sit-Ups w/ Remaining time
*I go, you go*
BEGINNER
WORKOUT
With a partner complete:
2 rounds (each) of AMRAP 3:
        9/6 Calorie Bike
        40 Single Unders
        Max Abmat Knee Push-Ups w/ Remaining time
Rest 2:00
2 rounds (each) of AMRAP 3:
        9/6 Calorie Row
        40 Single Unders
        Max Ring Rows w/ Remaining time
Rest 2:00
2 rounds (each) of AMRAP 3:
        9/6 Calorie Ski
        40 Single Unders
        Max Sit-Ups w/ Remaining time
*I go, you go*