Category: Uncategorized

1/20/20 – Dr Axe Food Pyramid (INTVLS)

Posted on by Sean Mata

WARM UP

EMOM for 5min complete:

6 BB hip hinge + 6 upright rows + 6 alt elbow press + 6 S2OH

Then,

Stretch

Then,

Coaches tutorial – TNG hang clean and press

 

ADVANCED

STRENGTH

EMOM for 4min complete:

6 TNG hang clean and press (weight that you can cycle through)

**rest 2min, then repeat**

 

INTERMEDIATE

STRENGTH

EMOM for 4min complete:

6 hang clean and press (weight that you can cycle through)

**rest 2min, then repeat**

 

BEGINNER

STRENGTH

EMOM for 4min complete:

5 DB hang clean + 5 DB S2OH

**rest 2min, then repeat**

 

ADVANCED

WORKOUT

1R KB gorilla row + 1R hang clean + 1R press – 8x

**then L-side; rest 1min 5x**

Then,

5x100m row sprints

**rest as needed BTWN sets**

 

INTERMEDIATE

WORKOUT

1R KB gorilla row + 1R hang clean + 1R press – 8x

**then L-side; rest 1min; 5x**

Then,

5x100m row sprints

**rest as needed BTWN sets**

 

BEGINNER

WORKOUT

1R DB row + 1R hang clean + 1 press – 8x

**then L-side; rest 1min , 5x**

Then,

5x100m row

**rest as needed BTWN sets** 

1/18/20 – Grav (BRAN)

Posted on by Sean Mata
WARM UP
EMOM for 5min complete:
10 air squats + 6 up-downs + 4 push-ups
Then,
Stretch
Then,
Coach’s tutorial – Plate G2O
ADVANCED
METCON
Complete as many rounds as possible in 30 mins of:
50 Air Squats
40 Bumper Plate G2O, 45/25
30 Push ups
20 Pull-ups
10 Burpees
INTERMEDIATE
METCON
Complete as many rounds as possible in 30 mins of:
50 Air Squats
40 Bumper Plate G2O, 25/15
30 Abmat push ups
20 Assisted Pull-ups
10 Burpees
BEGINNER
METCON
Complete as many rounds as possible in 30 mins of:
50 Air Squats
40 Bumper Plate G2O, 15/10
30 Knee push ups
20 Ring Rows
10 Up-Downs

1/17/20 – Himalayan Salt vs Table Salt

Posted on by Sean Mata

WARM UP

EMOM for 5min complete:
7 RKBS + 7 goblet squats (:02sec pause) + 7 gorilla rows

Then,

Stretch

Then,

2x20m sled push (build)

 

ADVANCED

STRENGTH

A1) 20m sled push (heavy)

A2) 15 BB curls (UB)

**3x – rest :60-:90sec BTWN sets**

 

B1) 20m sled push (heavy)

B2) 15 banded pull aparts (:03sec negative)

**3x – rest :60-:90sec BTWN sets**

 

INTERMEDIATE

STRENGTH

A1) 20m sled push (heavy)

A2) 15 BB curls (UB)

**3x – rest :60-:90sec BTWN sets**

 

B1) 20m sled push (heavy)

B2) 15 banded pull aparts (:03sec negative)

**3x – rest :60-:90sec BTWN sets**

 

BEGINNER

STRENGTH

A1) 20m E-sled push

A2) 15 BB curls

**3x – rest :60-:90sec BTWN sets**

 

B1) 20m E-sled push

B2) 15 banded pull aparts (:03sec negative)

**3x – rest :60-:90sec BTWN sets**

 

ADVANCED

WORKOUT

EMOM for 15min complete:

6 DB front squats 45/35

6 bent over DB rows

6 alt FR lateral box step overs

**NFT; control the tempo (:40sec work)**

 

INTERMEDIATE

WORKOUT

EMOM for 15min complete:

6 DB front squats 30/20

6 bent over DB rows

6 alt FR lateral box step overs

**NFT; control the tempo (:40sec work)**

 

BEGINNER

WORKOUT

EMOM for 15min complete:

6 DB front squats 10/8

6 bent over DB rows

6 alt FR lateral box step overs

**NFT; control the tempo (:40sec work)**