Author: Sean Mata

WARM UP

EMOM for 5min complete:

8 sit ups + 8 plank marches + 8 BB S2OH

Then,

Stretch

 

ADVANCED

CORE

10R/10L banded wood chops

10 hanging knee raises

:30sec v-sit flutter kicks

**3x – rest :60sec BTWN sets**

 

10 v-up crunches w/ med ball

10 v-sit kick outs

:30sec plank marches

**3x – rest :60sec BTWN sets**

 

INTERMEDIATE

CORE

10R/10L banded wood chops

10 hanging knee raises

:30sec v-sit flutter kicks

**3x – rest :60sec BTWN sets**

 

10 v-up crunches w/ med ball

10 v-sit kick outs

:30sec plank marches

**3x – rest :60sec BTWN sets**

 

BEGINNER

CORE

10R/10L banded wood chops

10 hanging knee raises

:20sec v-sit flutter kicks

**3x – rest :60sec BTWN sets**

 

10 v-up crunches

10 v-sit kick outs

:20sec plank marches

**3x – rest :60sec BTWN sets**

 

ADVANCED

WORKOUT

400m run

30 air squats

20 push press 115/75

**3x – rest 2min BTWN sets**

 

INTERMEDIATE

WORKOUT

300m run

30 air squats

20 push press 75/55

**3x – rest 2min BTWN sets**

 

BEGINNER

WORKOUT

300m run

20 air squats

15 push press 45/35

**3x – rest 2min BTWN sets**

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 – 7×3@70% (singles; no mixed grip) + 3×8@50% (TNG)

INTERMEDIATE

STRENGTH

Deadlifts – 7×3@70% (singles; no mixed grip) + 3×8@50% (TNG)

BEGINNER

STRENGTH

Deadlifts – 7×5

 

ADVANCED

WORKOUT

In a team of 3 complete:

10-8-6-4-2

dBall G2S 100/80

**10m dBall carry (chest) after each set; I go, you go**

10-8-6-4-2

DB burpee 2 DBL DB snatch 35/25

**10m broad jumps after each set; I go, you go**

INTERMEDIATE

WORKOUT

In a team of 3 complete:

10-8-6-4-2

dBall G2S 80/60

**10m dBall carry (chest) after each set; I go, you go**

10-8-6-4-2

DB burpee 2 DBL DB snatch 25/15

**10m broad jumps after each set; I go, you go**

BEGINNER

WORKOUT

In a team of 3 complete:

10-8-6-4-2

dBall G2S 40/30

**10m dBall carry (chest) after each set; I go, you go**

10-8-6-4-2

DB burpee 2 DBL DB snatch 10

**10m broad jumps after each set; I go, you go**

WARM UP

EMOM for 9min rotate through:

Min1: Bike @50/60/70%

Min2: Row @50/60/70%

Min3: Ski @50/60/70%

Then,

Stretch

 

ADVANCED

CORE

In a team of 2 complete:

10 leg throws + :20sec MXE flutter kicks

**5x – I go, you go**

INTERMEDIATE

CORE

In a team of 2 complete:

10 leg throws + :20sec MXE flutter kicks

**5x – I go, you go**

BEGINNER

CORE

In a team of 2 complete:

10 leg throws + :20sec MXE flutter kicks

**4x – I go, you go**

 

ADVANCED

WORKOUT

“Triathlon”

500m ski

35cal bike

500m row

INTERMEDIATE

WORKOUT

400m ski

25cal bike

400m row

BEGINNER

METCON

400m ski

20cal bike

400m row