by Sean Osborne | Sep 3, 2022 | WOD
Monday, September 5th 2022Warm-upA. General 3 sets 30 second Row 3 banded shoulder oscillations B. Mobility Handstand superman drill 10-15 repetitions C. Upper body activation 2 sets 4 Banded pull aparts @ 2-2-2-2 8 Wall slides @ foam roller GymnasticsMetcon (AMRAP...
by Sean Osborne | Sep 2, 2022 | WOD
Sunday, September 4th 2022Warm-upA. General 3 sets 60sec Bike or Row @ nose breathing 30sec Air squats 30sec low box jumps B. Mobility Banded hip flexor stretch 45sec/side C Activation 2 sets -5 Tempo Front Squats @4.2.X.1 -5/5 Cossack squats -5 Depth jump +...
by Sean Osborne | Sep 1, 2022 | WOD
Saturday, September 3rd 2022Warm-upA. General 1 min Row or Bike 30s Quadruped Thoracic rotation / side: 5/5 Dead bug (Hold every rep for 3 seconds) B. Activation 3 sets 3 Banded Sots press + 7 Banded OH Squats 5 Plank scap protractions + 5 Push ups C. Specific 6-3...
by Sean Osborne | Aug 31, 2022 | WOD
Friday, September 2nd 2022Warm-upA. General 60 sec Row or Bike 10 rotating scorpions 5 push up to downward dogs 60 sec Row or Bike 10 Alternating Box Y raises 5/5 Single arm banded straight arm lat pull down B. Specific EMOM 6 Min 1- 10 straight arm banded lat pull...
by Sean Osborne | Aug 30, 2022 | WOD
Thursday, September 1st 2022Warm-upA. General 3 sets 20 sec Machine sprint 25/25’ Overhead KB Carry B. Mobility Prayer stretch with foam roller 2 x 7-10 PNF breaths: Contract on the inhale, relax + lengthen on the exhale C. Specific Take 5 or so minutes for the...
by Sean Osborne | Aug 29, 2022 | WOD
Wednesday, August 31st 2022Warm-upA. General 400m run – Plyo progression (stack of plate up to 4, 1-2 for beginner) 30 hops B. Mobility Split stance Banded T spine rotation 10/10 C. Specific 2 sets 3/side Unilateral RDL with BB (empty) 3 Tempo clean pulls 3...
by Sean Osborne | Aug 28, 2022 | WOD
Tuesday, August 30th 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 | Aug 27, 2022 | WOD
Monday, August 29th 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 row...
by Sean Osborne | Aug 26, 2022 | WOD
Sunday, August 28th 2022Warm-upA. General 2 sets 30 seconds machine 1 30 seconds machine 2 30 seconds machine 3 B. Mobility/Activation World greatest stretch 10-15 rep/side Hamstring scoops 10-12 reps C. Specific – Find setup for BSS – Ramp up load for...
by Sean Osborne | Aug 25, 2022 | WOD
Saturday, August 27th 2022Warm-upA. General Easy 200-400m run (row equal to group running time for those who can’t run) B. Specific (Running drills) 4 x 25’ Walking High knees (2/leg): 3 x 25’ A skip: 3 x 25’ "Butt Kicks": 3 x...
by Sean Osborne | Aug 24, 2022 | WOD
Friday, August 26th 2022Warm-upA. General Partner Warm-Up With a Med Ball 10 Squat + chest pass 10 "Wallball" passes 10 Overhead passes 10 Rotational passes (side to side) 10 Hollow Body overhead passes: In a hollow position, athletes are back to back and...
