Category: Uncategorized

1/27/20 – Wizard Juice (INTVLS)

Posted on by Sean Mata

WARM UP

EMOM for 5min complete:

3R/3L 1/4 TGU + 3 push up windmills

Then,

Stretch

Build bench press – 3×6

 

ADVANCED

STRENGTH

A1) 3R/3L TGU’s

A2) 5 bench press

A3) 7R/7L KB/DB windmills

**4x – rest as needed; use weights that can be moved consistently**

 

INTERMEDIATE

STRENGTH

A1) 3R/3L TGU’s

A2) 5 bench press

A3) 7R/7L KB/DB windmills

**4x – rest as needed; use weights that can be moved consistently**

 

BEGINNER

STRENGTH

A1) 3R/3L TGU’s

A2) 5 bench press

A3) 7R/7L KB/DB windmills @ BW

**4x – rest as needed; use weights that can be moved consistently**

 

ADVANCED

WORKOUT

20 DB push ups

25/20 cal bike/ski/row

30 DB S2OH 35/25

**3x – 1 machine each RND; rest :90sec after each RND**

 

INTERMEDIATE

WORKOUT

20 abmat push ups

20/15 cal bike/ski/row

30 DB S2OH 20/15

**3x – 1 machine each RND; rest :90sec after each RND**

 

BEGINNER

WORKOUT

20 knee push ups

15/12 cal bike/ski/row

30 DB S2OH 10/8

**3x – 1 machine each RND; rest :90sec after each RND** 

1/25/20 – TRUE FOOD (BRAN)

Posted on by Sean Mata
WARM-UP
200m run + 10 walking lunges + 10 DB Hang Clean (5R/5L) – 3x
Then,
Stretch
Then,
Coaches tutorial – DB Box Step-Ups and DB Hang Clean
ADVANCED
WORKOUT
400m Run
40 Single DB Box Step-ups 55/40 20/16
400m Run
40 KB clean 70/53
*3x*
INTERMEDIATE
WORKOUT
400m Run
40 Single DB Box Step-ups 35/20 20/16
400m Run
40 KB clean 44/35
*3x*
BEGINNER
WORKOUT
300m Run
40 Single DB Box Step-ups 10/8 20/16
300m Run
40 KB clean 26/18
*3x*

1/24/20 – Peanuts, Sea Salt (END)

Posted on by Sean Mata

WARM UP

EMOM for 5min complete:

6 scap push ups + 6 hip raises + 6 single KB floor press + 3R/3L KB rows

Then,

Stretch

Then,

Build A1, B1, B2 MVMTs – 2x

 

ADVANCED

STRENGTH

A1) 15 DB flys

A2) 10 tempo ring rows (1101)

A3) 10 plate sit ups 15/10

**4x – rest :30sec BTWN MVMTS, :90sec after sets**

B1) 20m E-sled pulls

B2) 20m E-sled push

**3x – complete MVMTs AFAP; rest :60sec after sets**

 

INTERMEDIATE

STRENGTH

A1) 15 DB flys

A2) 10 tempo ring rows (1101)

A3) 10 plate sit ups 10/5

**4x – rest :30sec BTWN MVMTS, :90sec after sets**

B1) 20m E-sled pulls

B2) 20m E-sled push

**3x – complete MVMTs AFAP; rest :60sec after sets**

 

BEGINNER

STRENGTH

A1) 15 DB press

A2) 10 ring rows

A3) 10 sit ups

**4x – rest :30sec BTWN MVMTS, :90sec after sets**

B1) 20m E-sled pulls

B2) 20m E-sled push

**3x – complete MVMTs AFAP; rest :60sec after sets**

 

ADVANCED

WORKOUT

AMRAP 10min of:

10/7 cal ski/row (alt)

3 bench dips

6 box jumps 24/20

9 RKBS 53/44

 

INTERMEDIATE

WORKOUT

AMRAP 10min of:

8/6 cal ski/row (alt)

3 bench dips

6 box jumps 20/16

9 RKBS 35/26

 

BEGINNER

WORKOUT

AMRAP 10min of:

:20sec ski/row

3 bench dips

6 box step ups 20/16

9 RKBS 26/18