Category: Uncategorized

2/17/20 – MEMBER SPOTLIGHT (STR)

Posted on by Sean Mata

WARM UP

10 glute bridges + 10R/10L glute bridges + 20R/20L banded side + 30 air squats + 40 jumping jacks

Then,

Stretch

Then,

Box front squats – 4×6 (build)

 

ADVANCED   

STRENGTH

EMOM for 8min complete:

3 box front squats @ 65% of BS 1RM

**16”, 20” for those 6’ and taller**

 

INTERMEDIATE

STRENGTH

EMOM for 8min complete:

3 box front squats @ 65% of BS 1RM

**16”, 20” for those 6’ and taller**

 

BEGINNER

STRENGTH

EMOM for 8min complete:

3 box goblet squats

 

ADVANCED

WORKOUT

1 dual DB Romanian deadlift + reverse lunge R + L – 8x 45/35

**3x – NFT**

 

10 dBall squats 100/80

40m KB FR carry 53/35

8 dBall squats

40m KB FR carry

6 dBall squats

40m KB FR carry

**2x – NFT**

 

INTERMEDIATE

WORKOUT

1 dual DB Romanian deadlift + reverse lunge R + L – 8x 30/20

**3x – NFT**

 

10 dBall squats 80/60

40m KB FR carry 35/26

8 dBall squats

40m KB FR carry

6 dBall squats

40m KB FR carry

**2x – NFT**

 

BEGINNER

WORKOUT

1 dual DB Romanian deadlift + reverse lunge R + L – 8x 10/8

**3x – NFT**

 

10 dBall squats 20/15

40m dBall FR carry

8 dBall squats

40m dBall FR carry

6 dBall squats

40m dBall FR carry

**2x – NFT** 

2/15/20 – RUNNIN (BRAN)

Posted on by Sean Mata
WARM UP
EMOM for 5min complete:
5 KB deadlifts + 5 ring rows + 10 plank marches
Then,
Stretch
Then,
Deadlifts – 6, 4, 2 (build)
ADVANCED
STRENGTH
Deadlifts – 5×2
**find a heavy set of 2**
INTERMEDIATE
STRENGTH
Deadlifts – 5×2
**find a heavy set of 2**
BEGINNER
STRENGTH
KB Deadlifts – 7×5
ADVANCED
METCON
EMOM for 20min complete:
Min 1: 10 Strict Pull-Ups
Min 2: 12/9 calorie row
Min 3: 10 V-ups + 10 V-sit leg extensions
Min 4: AMRAP burpees
Min 5: Rest
INTERMEDIATE
METCON
EMOM for 24min complete:
Min 1: 10 Banded Pull-Ups
Min 2: 9/6 calorie row
Min 3: 10 V-ups + 10 V-sit leg extensions
Min 4: AMRAP burpees
Min 5: Rest
BEGINNER
METCON
EMOM for 24min complete:
Min 1: 10 Ring Rows
Min 2: 6/4 calorie row
Min 3: 10 leg lifts + 10 crunches
Min 4: AMRAP up-downs
Min 5: Rest

2/14/20 – WE SHALL KNOW (PIT)

Posted on by Sean Mata

WARM UP

12 banded face pulls + 4 GI joes + 4 strict press – 5x

Then,

Stretch

Then,

Strict press (build)

 

ADVANCED

STRENGTH

A1) 8 BB strict press (heavy)

A2) 12 ring curls

A3) 12 banded pull aparts

**3x – rest as needed BTWN sets**

 

INTERMEDIATE

STRENGTH

A1) 8 BB strict press (heavy)

A2) 12 ring curls

A3) 12 banded pull aparts

**3x – rest as needed BTWN sets**

 

BEGINNER

STRENGTH

A1) 8 DB strict press

A2) 12 ring curls

A3) 12 banded pull aparts

**3x – rest as needed BTWN sets**

 

ADVANCED

WORKOUT

With a partner complete:

A) 200m run

B) 100m DB farmer carry 45/35

C) 10 hang cleans + 10 floor wipers 135/95

**4x – rotate through A, B, and C**

 

INTERMEDIATE

WORKOUT

With a partner complete:

A) 200m run

B) 100m DB farmer carry 35/25

C) 10 hang cleans + 10 floor wipers 95/65

**4x – rotate through A, B, and C**

 

BEGINNER

WORKOUT

With a partner complete:

A) 200m run

B) 100m DB farmer carry 10/8

C) 10 DB hang cleans 15/10 + 10 lying leg raises

**4x – rotate through A, B, and C**