Author: Sean Mata

WARM UP

7-way hips + dynamic warm up

Then,

Coaches tutorial – dual KB hang cleans

ADVANCED

WORKOUT

1200m run

60 PVC sit ups

30 wall balls 20/14

15 dual KB hang cleans

**3x – find a pace and maintain**

Finisher:

Banded knee tucks – 3×15

 

INTERMEDIATE

WORKOUT

1200m run

60 sit ups

30 wall balls 14/10

15 dual KB hang cleans

**3x – find a pace and maintain**

Finisher:

Banded knee tucks – 3×15

 

BEGINNER

WORKOUT

800m run

45 crunches

30 wall ball ext 10

15 KB hang cleans

**3x – find a pace and maintain**

Finisher:

Knee tucks – 3×15

WARM UP

Dynamic warm up

Then,

Stretch

ADVANCED

WORKOUT

5m + 10m + 15m + 20m sprint shuttles

**4x –  complete 5R/5L DB hang snatch BTWN each effort**

Then,

EMOM for 20min complete:

Min1: 40 double unders

Min2: 10 KB push up pull thrus 53/44

Min3: 20 alt box step ups 20/16

Min4: 10 devils press 30/25

Min5: rest

 

INTERMEDIATE

WORKOUT

5m + 10m + 15m + 20m sprint shuttles

**4x –  complete 5R/5L DB hang snatch BTWN each effort**

Then,

EMOM for 20min complete:

Min1: 80 singles

Min2: 10 KB push up pull thrus 35/26

Min3: 20 alt box step ups 20/16

Min4: 10 devils press 20/15

Min5: rest

 

BEGINNER

WORKOUT

5m + 10m + 15m + 20m sprint shuttles

**4x –  complete 5R/5L DB hang snatch BTWN each effort**

Then,

EMOM for 20min complete:

Min1: 40 singles

Min2: 10 KB push up pull thrus 26/18

Min3: 12 alt box step ups 20/16

Min4: 10 burpees

Min5: rest

WARM UP

6…1

KB gorilla row + curls

**complete 10 jumping jacks BTWN each set**

Then,

Stretch

Then,

Pull up variation – 3×3

 

ADVANCED

STRENGTH

A) In a group of 3-4 complete:

5…1 C2B pull ups (conga line)

**4x – assistance is provided by team**

B1) 12 seated banded tempo rows

B2) 100m farmer carry

**3x – rest :60sec after each set**

 

INTERMEDIATE

STRENGTH

A) In a group of 3-4 complete:

5…1 pull ups (conga line)

**4x – assistance is provided by team**

B1) 12 seated banded tempo rows

B2) 100m farmer carry

**3x – rest :60sec after each set**

 

BEGINNER

STRENGTH

A) In a group of 3-4 complete:

5…1 ring rows (conga line)

**4x**

B1) 12 seated banded tempo rows

B2) 100m farmer carry

**3x – rest :60sec after each set**

 

ADVANCED

WORKOUT

In a team of 3 complete:

6k ski

**20min cap; complete 10 RKBS 53/44 + 10 box jumps 20/16 after each switch**

 

INTERMEDIATE

WORKOUT

In a team of 3 complete:

6k ski

**20min cap; complete 10 RKBS 35/26 + 10 box jumps 20/16 after each switch**

BEGINNER

WORKOUT

In a team of 4 complete:

6k ski

**20min cap; complete 10 RKBS 26/18+ 10 box step ups 20/16 after each switch**