by Sean Osborne | Aug 23, 2022 | WOD
Thursday, August 25th 2022Warm-upA. General 200m run then 25’ Toy Soldier Walk* 25’ Inchworm (no push up) * B. Mobility/Activation PNF hamstring stretch 5x/leg 5 seconds contraction, pushing against the band with your foot 5 seconds stretch, pulling your...
by Sean Osborne | Aug 22, 2022 | WOD
Wednesday, August 24th 2022Warm-upA. General 3 rounds 30 seconds machine 5-10 Deep squat Y pulls 10 Muscle Snatch B. Mobility/Activation Trap smash with barbell 1 x 10-12 arm raises/side C. Specific 2 sets @ empty bar 3 Deep squat muscle snatch 3...
by Sean Osborne | Aug 21, 2022 | WOD
Tuesday, August 23rd 2022Warm-upA. General 2 Rounds 60 seconds Row/Bike/Run/Ski @Easy 20 In and out plate hops 10 Samson lunges B. Mobility/Activation "Bang Bang Drill" take 2-3 minutes C. Specific (Drills) – Clean lift off – Tempo Clean pull...
by Sean Osborne | Aug 20, 2022 | WOD
Monday, August 22nd 2022Warm-upA. General 3 sets 10/8 cal Row @easy 10 Inchworm push ups + downward dog 10 Jump squats B. Mobility/Activation 90/90 hip rotations 12 rotations (6/6) C. Specific Tempo Back squat ramp up 5 x 2 @ increasing weight 3 tempo descent hold...
by Sean Osborne | Aug 19, 2022 | WOD
Sunday, August 21st 2022Warm-upA. General 2km Easy Bike B. Mobility 60sec Quadruped calf pedals C. Specific 3 sets 5 cal bike @ hard 10 V-ups Object Carry* *Use this time to assist athletes on their carries as well as allow them to build up to a heavy...
by Sean Osborne | Aug 18, 2022 | WOD
Saturday, August 20th 2022Warm-upA. General 2 rounds @increasing intensity on each round -100m Run -5 push up to downward dog -5/5 Dead bug* Hold every rep for 3 seconds. B. Mobility PNF lat stretch on floor 10 rep/arm – Contraction for 7-10 seconds –...
by Sean Osborne | Aug 17, 2022 | WOD
Friday, August 19th 2022Warm-upA. General 60sec Row/Bike/Run/Ski @ easy 30sec Banded good mornings 45sec Row/Bike/Run/Ski @ Moderate 30sec Banded T pull aparts 30sec Row/Bike/Run/Ski @ Hard B. Mobility Front rack bent elbow stretch 5 x/side 5sec contract + 5 sec relax...
by Sean Osborne | Aug 16, 2022 | WOD
Thursday, August 18th 2022Warm-upA. General EMOM 4 1- Bike/Row/Ski 2- 5-7 inchworm push ups 3- Bike/Row/Ski 4- 5-10 box jump B. Mobility Prone PVC press 10-15 repetitions C. Activation 5 Banded wall-slides, slow and controlled 3 wall walks 10 HS hold scap push, facing...
by Sean Osborne | Aug 15, 2022 | WOD
Wednesday, August 17th 2022Warm-upA. General 3 rounds 30s Easy-mod-hard Ski/Bike/Row/Run/High knees 7 Pause air squats 7/7 Banded monster walks B. Specific 2 sets -5 Front rack elbow rotations -5 Tempo Front squats @5s down -3-5 Broad JumpsWeightliftingFront Squat (1...
by Sean Osborne | Aug 14, 2022 | WOD
Tuesday, August 16th 2022Warm-upA. General 3 rounds 30 sec Row 30sec on Banded air squats* Reverse plank Double unders * B. Mobility Quadruped rear shoulder stretch 30 sec/side C. Specific 3 sets 9 Hollow banded lat pull downs 3-7 Transition muscle ups Transition mu...
by Sean Osborne | Aug 13, 2022 | WOD
Monday, August 15th 2022Warm-upA. General 60s Ski/Bike/Row/Run 10 Rotating Scorpions 10 Rotating 90/90 hip stretch B. Activation 2 sets 7 Deep Squat Banded Y pulls* 7 Banded OH Squats 3 Jumping Good mornings * C. Specific -5 Halting Snatch Deadlifts -5 Muscle Snatch...
