by Sean Osborne | May 27, 2022 | WOD
Sunday, May 29th 2022Warm-upA. General 30 Cal Row -Gradually building pace from easy to hard B. Mobility Soft tissue mobilization With a barbell, a foam roller or a LaCrosse ball 45-60 seconds/side Lats or pecs C. Specific 2 sets -100m legs only row -10 tuck jumps to...
by Sean Osborne | May 26, 2022 | WOD
Saturday, May 28th 2022Warm-upA. General Amrap 6 minutes 12 In and out squats 10 Squat clean wall balls 8 Banded lateral hops (4per side) B. Mobility Quadruped rear shoulder stretch 30 sec/side C. Specific 3 sets 3 Push-up to downward dogs 7 Glute bridge + DB floor...
by Sean Osborne | May 25, 2022 | WOD
Friday, May 27th 2022Warm-upA. General 2min Row/Bike/Ski/Run At the top of each min: 10 Wall balls B. Mobility Front rack bent elbow stretch 5 x/side 5sec contract + 5 sec relax C. Specific 2 sets @empty bar – 10 sec swimmer stretch – "Bang bang...
by Sean Osborne | May 24, 2022 | WOD
Thursday, May 26th 2022Warm-upA. General 2min Row/Bike/Ski/Run 400m B. Mobility Prone PVC press 10-15 repetitions C. Specific 2 sets 25′ Inch worms 6 Alternating spiderman stretch 20 seconds Reverse plank + marchWeightliftingMetconEMOM 12 – light DB row w/...
by Sean Osborne | May 23, 2022 | WOD
Wednesday, May 25th 2022Warm-upA. General Row 150m 25′ samson stretch lunges Row 200m 10 Beat Swings 10 Muscle snatches B. Mobility Elevated Banded ankle rocks 10/side @5second hold in compression C. Specific 3 sets 4 Back squat: ramp up 4-8 Shrimp squat or...
by Sean Osborne | May 22, 2022 | WOD
Tuesday, May 24th 2022Warm-upA. General EMOM 4 minutes odd- Single or Double unders Even- 30 seconds "heel toe walk" B. Activation 2 rounds 25ft of lateral in and out ladder drill 10 Banded Good Mornings 3/3 Abmat turkish get-ups 5/5 Bottom up kb press C....
by Sean Osborne | May 21, 2022 | WOD
Monday, May 23rd 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 2-3 sets 8 beat swings (TTB in later rounds) 6 forward hops: 2 Vertical...
by Sean Osborne | May 20, 2022 | WOD
Sunday, May 22nd 2022Warm-upA. General Run 200m 25′ samson stretch lunges Run 400m 25′ Banded Monster Walk B. Mobility PNF Pigeon Stretch 5 seconds Contraction, pushing knee into the floor 5 seconds stretch, relax and bring the chest over the knee *If any...
by Sean Osborne | May 19, 2022 | WOD
Saturday, May 21st 2022Warm-upA. General Amrap 6 minutes 20 static A skips 12 In and out squats 10 Alternating single leg single arm V-ups 20 low box runners Static A skips: B. Mobility Soft tissue foam roller or LaCross ball Hamstrings 60sec/side C. Specific TTB...
by Sean Osborne | May 18, 2022 | WOD
Friday, May 20th 2022Warm-upA. General 1min Easy Row 30sec rotating scorpions 1min Moderate Row 30sec Mountain Climbers 1 min Hard Row B. Specific 3 sets 8 Dual KB Sumo deadlifts 4 Dual russian kb swings 3-6 Sumo deadlifts @ascending Use this as a ramp up and a chance...
by Sean Osborne | May 17, 2022 | WOD
Thursday, May 19th 2022Warm-upA. General 3 rounds 10/8 cal Row @increasing intensity 10 Hollow Rocks 10 Lying W-Y B. Mobility PNF lat stretch on floor 10 rep/arm – Contraction for 7-10 seconds – stretching for 10 seconds C. Specific *Med Ball clean...
