by Sean Osborne | Sep 25, 2022 | WOD
Tuesday, September 27th 2022Warm-upA. General EMOM x 3 @increasing intensity -30sec Ski/Bike/Row/Run/Mountain climbers -15sec Downward dog B. Activation 1 set – 8 alternating Bird Dogs – 8 pausing ring rows* – 8 hollow rocks – 8 Behind the neck...
by Sean Osborne | Sep 24, 2022 | WOD
Monday, September 26th 2022Warm-upA. General 1 min row or bike @easy 5 Inchworms 45 sec row or bike @mod 7 mini band wall slides 30 sec row or bike @hard 10 alternating Y arm raises * bent over* B. Ring Muscle up skill practice 3 x 3-7 reps Beginner: -False grip ring...
by Sean Osborne | Sep 23, 2022 | WOD
Sunday, September 25th 2022Warm-upA. General 2 sets 10/8 Bike/Row/Run/Ski @easy, nose breathing 7 Box jumps, increase power output from rep 1 to 7 B. Mobility Barbell Front rack mobility drill 30 seconds/side C. Specific C1. At the bottom of a Jerk Dip, perform 3 x 5...
by Sean Osborne | Sep 22, 2022 | WOD
Saturday, September 24th 2022Warm-upA. General 30sec Row/Bike/Run/Ski @ easy 30sec Banded Y pulls 30sec Row/Bike/Run/Ski @ Moderate 30sec Banded OH Squats 30sec Row/Bike/Run/Ski @ Hard B. Mobility PVC shoulder dislocate 10-12 Repetitions -As close as you can while...
by Sean Osborne | Sep 21, 2022 | WOD
Friday, September 23rd 2022Warm-upA. General 2 rounds 30 sec Jumping Jack 25’ Lunges + Twist 5/5 Russian one arm KBS 5/5 KB Windmills B. Mobility 2 sets 10 Alternating Scorpions 5/5 World’s Greatest Stretch C. Specific 40 sec Arm Action drill: 40 sec...
by Sean Osborne | Sep 20, 2022 | WOD
Thursday, September 22nd 2022Warm-upA. General 5 mins @increasing intensity -Row or Bike Every min complete: 2-4 burpees B. Specific Ring Muscle up progression 2 sets: Beginner: -5-8 False grip Ring rows -5-8 Pause ring dips/Hand release push-ups Intermediate: -1 Ring...
by Sean Osborne | Sep 19, 2022 | WOD
Wednesday, September 21st 2022Warm-upA. General 1 min row or bike @easy 3 Inchworms 45 sec row or bike @mod 10 alternating Y arm raises 30 sec row or bike @hard B. Activation 2 sets 5-7 Elevated hollow to arch drill 5-7 Banded lat pull downs C. Specific (before...
by Sean Osborne | Sep 18, 2022 | WOD
Tuesday, September 20th 2022Warm-upA. General 90 seconds Machine 5/5 Deadbug 10 Cossack squats B. Mobility Goblet squat hold + shift 3 x 10 seconds stretch/ankle. Stand up for 5-10 seconds before the next set C. Specific 2 sets @ empty barbell 5 tempo squats (tempo 4...
by Sean Osborne | Sep 17, 2022 | WOD
Monday, September 19th 2022Warm-upA. General 3 Rounds 20 sec Machine @ easy 10 sec Machine @ hard 50’ Bear Crawl with a light DB in each hand B. Mobility Foam roller wall slide with mini band around wrist 10 repetitions slow and controlled C. Specific 4 Banded...
by Sean Osborne | Sep 16, 2022 | WOD
Sunday, September 18th 2022Warm-upA. General 3 rounds 400m run 6 Ring rows + pause 6 Russian KB swings B. Mobility PNF hamstring stretch 5x/leg 5 seconds contraction, pushing against the band with your foot 5 seconds stretch, pulling your foot back C. Specific 3 sets:...
by Sean Osborne | Sep 15, 2022 | WOD
Saturday, September 17th 2022Warm-upA. Warm-up Games Choose your own adventure: -Smack -Under the bridge -funnel tag -pizza tag -Coach says -etc B. Activation 3 sets 5/5 Single arm, single leg DB RDL’s 5 Hanging straight leg raises 10 Alternating curtsy lunges...
