by Sean Osborne | Jun 7, 2022 | WOD
Thursday, June 9th 2022Warm-upA. General Amrap 4 minutes 200m jog 25’ Soldiers walk 10 beat swings B. Mobility Tall Kneeling Banded Internal Rotation shoulder stretch Contract (down) for 5 seconds / relax (up) for 5 seconds 5 reps/side C. Specific 3 sets –...
by Sean Osborne | Jun 6, 2022 | WOD
Wednesday, June 8th 2022Warm-upA. General EMOM 4 mins: Min 1- 3 Scap pulls + 3-5 Beat swings + 7 banded straight arm lat pulldown Min 2: Row/Bike/Ski/Run B. Mobility Dynamic hip to lat slide stretch 10 reps/side C. Specific Goblet squat hold + shift 3 x 10 seconds...
by Sean Osborne | Jun 5, 2022 | WOD
Tuesday, June 7th 2022Warm-upA. General 1 min row or bike @easy 10 Inchworms 45 sec row or bike @mod 10 banded pull aparts 30 sec row or bike @hard 10 Handstand or Pike Shoulder taps (feet on box) B. Specific Bar muscle up drills Everyone: 10 Scap pull + hollow body...
by Sean Osborne | Jun 4, 2022 | WOD
Monday, June 6th 2022Warm-upA. General 2-3 rounds 60sec Row 30sec World’s greatest stretch (15sec/side) 30sec Rotating full squat T spine rotations B. Drills 2 sets – 5 Vertical jumps from Hang position above the knees* -5 Muscle snatch -5 Power snatch...
by Sean Osborne | Jun 3, 2022 | WOD
Sunday, June 5th 2022Warm-upA. General 3 sets 30sec Bike 10 Wall Balls 10 Banded T pull aparts B. Mobility Lateral banded hip mobilization + knee drive 2 sets of 10-15 knee drive/leg C. Specific 2 sets 5/5 Single leg KB RDL’s 7 Tall kneeling Banded Angels 5...
by Sean Osborne | Jun 2, 2022 | WOD
Saturday, June 4th 2022Warm-upA. General 200m Run -5 push up to downward dog -10 Alternating Dead bug (Hold every rep for 3 seconds) -15 Banded Y pulls B. Metcon Prep 3 Hang snatch high pulls 3 Muscle snatch 3 Hang power snatch —– Ramp up the Hang power...
by Sean Osborne | Jun 1, 2022 | WOD
Friday, June 3rd 2022Warm-upA. General 30 sec Easy Row or Bike 30 sec Air Squats to a box* 30 sec Moderate Row or Bike 30 sec Curtsy lunges 30 sec Hard Row or Bike B. Mobility Lateral banded hip mobilization + knee drive 2 sets of 10-15 knee drive/leg C. Specific 3...
by Sean Osborne | May 31, 2022 | WOD
Thursday, June 2nd 2022Warm-upA. General ‘Coach Says’ Like Simon says but performing Warm-up movements. Ie: "Coaches says, hold a squat," "Coach says, do 6 Quad pulls" "Do a dynamic monkey clap!" Anyone who does the monkey...
by Sean Osborne | May 30, 2022 | WOD
Wednesday, June 1st 2022Warm-upA. General 60sec Row/Bike/Ski 7/7 Single leg RDL with empty bar 10 Good Mornings with empty bar B. Mobility PNF banded lat stretch 2 sets of 10 reps/arm C. Specific 2 sets 3 Hang clean pull 3 Tall power cleans 3 Front rack elbow...
by Sean Osborne | May 29, 2022 | WOD
Tuesday, May 31st 2022Warm-upA. General 3 rounds 10/8 cal Row @increasing intensity 10 Hollow rocks 5/5 Hanging scapular C.A.R’s B. Activation 3 sets @ascending 3 x 1 & 1/2 Strict press @light, mod, mod-heavy 10 Banded W-Y C. Metcon prep 5 Dual DB Deadlifts...
by Sean Osborne | May 28, 2022 | WOD
Monday, May 30th 2022Warm-upA. General 3 rounds 200m Run @ increasing intensity 5 Beat swings 10 Rotating scorpions 5/5 World’s greatest stretch B. Specific 2 rounds 4 pull-ups 8 Push-ups 12 Air squats + Vest if you have itMetconMurph (Time)For Time: 1-Mile Run...
