by Sean Osborne | Jun 29, 2022 | WOD
Friday, July 1st 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 C....
by Sean Osborne | Jun 28, 2022 | WOD
Thursday, June 30th 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 PNF hamstring stretch 5x/leg 5 seconds contraction, pushing against the band with your foot 5 seconds stretch, pulling your foot back...
by Sean Osborne | Jun 27, 2022 | WOD
Wednesday, June 29th 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 | Jun 26, 2022 | WOD
Tuesday, June 28th 2022Warm-upA. General 30sec Easy Row or Bike 30sec Scorpions 30sec Moderate Row or Bike 30sec Full squat T-spine rotation 30sec Hard Row or Bike B. Mobility B1. Lateral banded hip mobilization + knee drive 2 sets of 10-15 knee drive/leg B2. Banded...
by Sean Osborne | Jun 25, 2022 | WOD
Monday, June 27th 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 -5...
by Sean Osborne | Jun 24, 2022 | WOD
Sunday, June 26th 2022Warm-upGeneral A. Wall Ball Volleyball You can have 1 or 2 "courts" depending on the size of your class. Having smaller groups will allow equal distribution of wallballs. B. Mobility Lateral banded hip mobilization + knee drive 2 sets...
by Sean Osborne | Jun 23, 2022 | WOD
Saturday, June 25th 2022Warm-upA. General 30sec Easy Row or Bike 30sec Scorpions 30sec Moderate Row or Bike 30sec Full squat T-spine rotation 30sec Hard Row or Bike B. Mobility B1. Lateral banded hip mobilization + knee drive 2 sets of 10-15 knee drive/leg B2. Banded...
by Sean Osborne | Jun 22, 2022 | WOD
Friday, June 24th 2022Warm-upA. General 30 sec Row or Bike 30 sec Inchworms 30 sec Row or Bike 30 sec Soldier Walk 30 sec Row or Bike 30 sec Band lat pull down B. Mobility Rotating scorpions 60 seconds C. Specific 2 sets 3 x 1&1/4 push-ups* 5 Scap pulls + 1...
by Sean Osborne | Jun 21, 2022 | WOD
Thursday, June 23rd 2022Warm-upA. General 60 seconds Row/Bike/Run/Ski @Easy 10 /10 Single Leg Glute Bridge 30 Seconds Elbow Plank B. Mobility PNF hamstring stretch 5x/leg 5 seconds contraction, pushing against the band with your foot 5 seconds stretch, pulling your...
by Sean Osborne | Jun 20, 2022 | WOD
Wednesday, June 22nd 2022Warm-upA. General 2 sets 30 sec row or bike 30sec Front rack stretch on floor or box 30sec Rotating scorpions B. Mobility Goblet squat hold + shift 3 x 10 seconds stretch/ankle. Stand up for 5-10 seconds before the next set C. Specific 3 sets...
by Sean Osborne | Jun 19, 2022 | WOD
Tuesday, June 21st 2022Warm-upA. General 2 rounds 30 seconds Bike/Row/Ski 20 seconds Burpees B. Mobility Y arm raise on box/chair 10 alternating repetitions Hold each rep for 3 seconds C. Specific 2 sets 3 1 & 1/2 strict press 8 Ballistic banded press* 5/5...
