by Sean Osborne | Apr 24, 2022 | WOD
Tuesday, April 26th 2022Warm-upA. General 60sec Row 30sec World’s greatest stretch (15sec/side) 30sec Banded Y pull + OHS * 10/10 PNF lat stretch on floor B.Specific 3 sets 3 Snatch First Pull 3 Snatch high pulls 3 OHS 3 Tall snatch 3 Tempo Squat...
by Sean Osborne | Apr 23, 2022 | WOD
Monday, April 25th 2022Warm-upA. General 2 rounds 45 sec Row/Bike/Ski or 200m Run @Easy 25’/25′ Single arm OH Carry 5/5 Single Arm Bent Over Row B.Mobility Banded wrist rocks 2 sets of 10 -15reps/wrist, hold every stretch for 2-3 seconds C. Metcon Prep...
by Sean Osborne | Apr 22, 2022 | WOD
Sunday, April 24th 2022Warm-upA. General 400m Run -Gradually building pace from easy to hard @nose breathing B. Mobility Shoulder Hip Ext 3 x 20s on/10s Off C. Specific -50′ A skips -50′ Run -3-5 strict press/push-ups -3-5 Pause front squats / air...
by Sean Osborne | Apr 21, 2022 | WOD
Saturday, April 23rd 2022Warm-upA. General 3 rounds 20 seconds Row/Bike/Run/Ski @Easy 10 seconds Row/Bike/Run/Ski @Hard B. Mobility PNF lat stretch on bench or any other object 5 x 7 seconds pushing with your elbows against the box 7 seconds stretching, moving your...
by Sean Osborne | Apr 20, 2022 | WOD
Friday, April 22nd 2022Warm-upA. General EMOM 4 mins: Min 1- 6 alternating dynamic spiderman stretch + 6 Full squat T spine rotations Min 2: Run 100m B. Mobility 90/90 hip rotations 12 rotations (6/6) C. Specific Goblet squat hold + shift 3 x 10 seconds stretch/ankle....
by Sean Osborne | Apr 19, 2022 | WOD
Thursday, April 21st 2022Warm-upA. General 1 min Row @easy 10 sec Bottom of ring dip hold 45 sec Row @moderate 10 sec Ring support hold (top of dip) 30 sec Row @hard B. Specific 5 Muscle Clean (Focus on leg drive and proper bar path) 5 Tall Power clean 5 Halting Power...
by Sean Osborne | Apr 18, 2022 | WOD
Wednesday, April 20th 2022Warm-upA. General 2 mins Bike/Row/Ski @increasing intensity B. Mobility Front rack bent elbow stretch 2 x/side 5sec contract + 5 sec relax C. Activation 2 rounds 8 x 1 & 1/2 strict press 8 bottom up KB press per arm D. Bar mu progression...
by Sean Osborne | Apr 17, 2022 | WOD
Tuesday, April 19th 2022Warm-upA. General 3 rounds 30 second Row/Bike/Ski 25′ Walking Lunges + twist 10 Single Arm/Leg DB RDL B. Mobility PNF Pigeon Stretch 5 seconds Contraction, pushing knee into the floor 5 seconds stretch, relax and bring the chest over the...
by Sean Osborne | Apr 16, 2022 | WOD
Monday, April 18th 2022Warm-upA. General 2 sets 30 sec Row or Bike 10 rotating scorpions 20 Fast in and out squats B. Mobility PVC shoulder dislocate 10-12 Repetitions -As close as you can while maintaining lock out and retraction in the scap C. Activation 3 sets 10...
by Sean Osborne | Apr 15, 2022 | WOD
Sunday, April 17th 2022Warm-upA. General 3 rounds 1min Bike-Row-Ski-100m Run -10 Alternating Scorpions B.Specific 2 sets 5/5 single arm DB floor press 30sec Banded shoulder activation* StrengthMetcon (Weight)DB Bench press Find the Heaviest weight you can use for 5...
by Sean Osborne | Apr 14, 2022 | WOD
Saturday, April 16th 2022Warm-upA. General 1 min row or bike @easy 5 Inchworms 45 sec row or bike @mod 7 mini band wall slides 30 sec row or bike @hard 10 alternating Y arm raises on a box* B. Metcon Prep 3 sets 5 beat swings + 5 Jumping pull-ups* 5 Russian swings + 5...
