by Sean Osborne | Jun 18, 2022 | WOD
Monday, June 20th 2022Warm-upA. General 60sec Row 30sec World’s greatest stretch (15sec/side) 30sec Rotating full squat T spine rotations B. Activation 3 sets 5 Banded OH Squats 5 Snatch sots press C. Specific 3 Snatch First Pull 3 Snatch high pulls 3 OHS 3...
by Sean Osborne | Jun 17, 2022 | WOD
Sunday, June 19th 2022Warm-upGeneral Rowling Games Objective: To hit EXACTLY 100m on the Concept2 rower. Rules The individual player tries to row to hit EXACTLY 100m, by rowing continuously (this usually involves rowing to ~80-85 m and letting the fan carry the meters...
by Sean Osborne | Jun 16, 2022 | WOD
Saturday, June 18th 2022Warm-upA. General In pairs, 2 sets of: -Partner 1 jogs 200m -Partner 2 performs Amrap of 6 Light Wall Balls 6 Light wall ball sit ups B. BMU Drills/ Modification Drills 1. Glide Swing Beginner/Int: Off Boxes Advanced: Jumping into Glide swing...
by Sean Osborne | Jun 15, 2022 | WOD
Friday, June 17th 2022Warm-upA. General Row 30 seconds 25’ Spiderman Lunges Row 45 seconds 10 Jumping lunges Row 60 seconds @ hard 10 Muscle Cleans B. Mobility Elevated Banded ankle rocks 2 sets of 10 -15reps/side, hold every stretch for 2-3 seconds C. Specific...
by Sean Osborne | Jun 14, 2022 | WOD
Thursday, June 16th 2022Warm-upGeneral Jog 400m 2 rnds – 25’ Soldiers walk – 25’ Side lunges – 50’ out and back side shuffle B. Specific (Part A) Ladder drills – Hop Scotch – Scissor drill – One leg forward hop out...
by Sean Osborne | Jun 13, 2022 | WOD
Wednesday, June 15th 2022Warm-upA. General 1 min Row or Bike 10 Scap pull ups in bar or rings 10-20 sec support on rings or parallettes 5-10 Ring Rows / strict pull ups + 5-10 ring dips or assisted ring dips B. Mobility Banded front delt PNF stretch 5 x 5 sec...
by Sean Osborne | Jun 12, 2022 | WOD
Tuesday, June 14th 2022Warm-upA. General 20/16 Calorie Row, Stiff leg 2 rnds 10 Wide stance inchworm push ups 10 KB Sumo deadlifts/KB SDLHP B. Mobility PNF hamstring stretch 5x/leg 5 seconds contraction, pushing against the band with your foot 5 seconds stretch,...
by Sean Osborne | Jun 11, 2022 | WOD
Monday, June 13th 2022Warm-upA. General Medicine Ball toss Pair up members and they can throw reps of within a time window of: – Chest pass – Overhead pass – Wall Ball Pass – Split stance toss (rotational) – etc B. Mobility PNF banded lat...
by Sean Osborne | Jun 10, 2022 | WOD
Sunday, June 12th 2022Warm-upA. General 200m jog/rpw 25’ Inchworm 200m jog/row 25’ Crab walk 200m jog/row B. Mobility Banded front delt PNF stretch 5 x 5 sec Contract/5 sec Stretch C Specific 2 sets 8 Band Flies 8 Banded horizontal press (like push up but...
by Sean Osborne | Jun 9, 2022 | WOD
Saturday, June 11th 2022Warm-upA. General 2 rnds Partner WU – Run 200m with light medball, pass @ 100m – 20 Plank med ball toss – 20 tall kneeling med ball chest pass B. Specific 2 rnds 6 Wall Balls 1 wall walk 20 DU or SUMetconMetcon (Time)10 rounds...
by Sean Osborne | Jun 8, 2022 | WOD
Friday, June 10th 2022Warm-upA. General 3 sets 8 Empty bar muscle clean Row 40 seconds 8 Empty bar muscle snatch Row 30 seconds 8 Beat Swings / TTB B. Mobility/Activation Btn tricep stretch with plate 30sec on / 10sec off x 2 C. Specific Power Clean drills: –...
