by Sean Osborne | Sep 14, 2022 | WOD
Friday, September 16th 2022Warm-upA. General Machine of choice: 3 mins @ increasing intensity B. Activation 5 sets 4 Alternating Scorpions 4 Alternating Y raises on the floor 4 Alternating Trap-3 raises C. Specific: Turnover drills 2 rounds – 5 High pull into...
by Sean Osborne | Sep 13, 2022 | WOD
Thursday, September 15th 2022Warm-upA. General 2 rounds 10/8 Cal row 15-20 seconds in a deep Goblet Squat 20 Plate in and out B. Activation 3 sets 10 Alternating Bird dogs 5/5 Single leg glute bridge 5 Box jumps @ Tall C. Ring mu prep(pre-metcon) Beginner: Ring rows,...
by Sean Osborne | Sep 12, 2022 | WOD
Wednesday, September 14th 2022Warm-upA. General 3 rounds 30 sec Machine @ increasing intensity 5 Burpees 10 Hollow rocks B. Mobility Prone PVC press 10-15 repetitions C. Skill practice: HS walk HS walk progression Beginner: -1-3 wall walks as high as possible -Kick up...
by Sean Osborne | Sep 11, 2022 | WOD
Tuesday, September 13th 2022Warm-upA. General Amrap 5 mins 10/8 cal machine 10 Air squats 20 double unders / single unders B. Specific 2 sets 6/6 deficit calf raises 6 alternating candlesticks 4 alternating high box step ups 4/4 World’s greatest stretch...
by Sean Osborne | Sep 10, 2022 | WOD
Monday, September 12th 2022Warm-upA. General 6 rounds 20 seconds Machine @Easy 10 seconds Machine @Hard B. Mobility PNF lat stretch on bench 5 x 7 seconds pushing with your elbows against the box 7 seconds stretching, moving your upper body toward the ground C....
by Sean Osborne | Sep 9, 2022 | WOD
Sunday, September 11th 2022Warm-upA. General 3 rounds 200m Run @ increasing intensity 10 Rotating scorpions 10 Jumping push-ups / kneeling jumping push-ups 10 Alternating DB floor press @ light* *Work on triceps engagement B. Mobility 90/90 hip stretch 60sec per side...
by Sean Osborne | Sep 8, 2022 | WOD
Saturday, September 10th 2022Warm-upA. General 2 rounds 10 BB good mornings 10 Alternating box step ups 50 Single unders* *Every 10 reps attempt a double-under or a triple under B. Mobility B1. World greatest stretch 2 sets of 10-15 rep/side B2. PVC shoulder dislocate...
by Sean Osborne | Sep 7, 2022 | WOD
Friday, September 9th 2022Warm-upA. General 3 rounds @increasing intensity -1 min Row or Bike -30sec Banded lat pull-downs -30sec Hollow body rocks B. Specific Ring Muscle up progression 2 sets: Beginner: -5-8 False grip Ring rows -5-8 Pause ring dips/Hand release...
by Sean Osborne | Sep 6, 2022 | WOD
Thursday, September 8th 2022Warm-upA. General 2 sets 10/8 Cal Bike Sprint 10 Alternating curtsy lunges 5/5 Single leg Glute Bridge B. Mobility Goblet Squat + ankle shift 10/side C. Specific (Metcon) 10 Forward lunges 10 RDL @ empty bar 10-30 Single or DU 6 step ups 6...
by Sean Osborne | Sep 5, 2022 | WOD
Wednesday, September 7th 2022Warm-upA. General 1 min row or bike @easy 3 Inchworms 45 sec row or bike @mod 7 mini band wall slides 30 sec row or bike @hard 10 alternating Y arm raises on a box* B. Activation 2 sets 5/side Banded external rotations 5 Elevated arch to...
by Sean Osborne | Sep 4, 2022 | WOD
Tuesday, September 6th 2022Warm-upA. General Amrap 5 30sec Row/Bike/Ski 10 wall balls @ light B. Specific 2 sets 7/7 Banded monster walks 6 x 90/90 hip rotations 5 jumping back squat @4sec eccentricWeightliftingBack Squat (5 x 5 @78% + 4 sec eccentric)TC: 16 min...
