by Sean Osborne | Apr 13, 2022 | WOD
Friday, April 15th 2022Warm-upA. General 2 minutes Row or Bike 10 rotating scorpions 20 hollow rocks 10 Light medball toss situp B. Activation 2 sets -5 Barbell elbow rotations -5 Strict btn Press -5 Piked hspu C. Metcon prep 4 sets 3 Front squats from the floor...
by Sean Osborne | Apr 12, 2022 | WOD
Thursday, April 14th 2022Warm-upA. General "Jammin" Put on the song: "Jamin" by Bob Marley Start doing jumping jacks, for the whole song. But anytime you hear the word "Jamin" you do a burpee. 3:18 B. Mobility Ballistic Leg Swings 20 reps...
by Sean Osborne | Apr 11, 2022 | WOD
Wednesday, April 13th 2022Warm-upA. General 2 sets 30 seconds Row @Low intensity 5 Muscle snatch (no hook grip, no contact) 5 Banded Y pulls 5/5 World’s greatest stretch B. Specific: Positions 5 Tempo hang "jumps" 5 Snatch pull unders 5 Tempo Hang...
by Sean Osborne | Apr 10, 2022 | WOD
Tuesday, April 12th 2022Warm-upA. General 2 rounds 30 sec Row @ increasing intensity 30s W-band pull apart 30s Dynamic monkey clap B. Mobility 90/90 Hip stretch 30s/side C. Specific 2 sets 12/12 Banded monster walks 7 Speed squats 3 Jump Squats Then ramp up squat to...
by Sean Osborne | Apr 9, 2022 | WOD
Monday, April 11th 2022Warm-upA. General 3mins Row or Bike @increasing intensity B. Specific 2 sets 10 Band pull aparts 5/5 Farmers press 10 kneeling hip extension 10 Overhead lunges @ 1 DB C. Rope climb drills Beginner *Starting in a standing position on the floor...
by Sean Osborne | Apr 8, 2022 | WOD
Sunday, April 10th 2022Warm-upA. General EMOM 4 Odd: Bike/Row/Ski Even: 1 Air squat every 3,5,7,10 seconds B. Mobility Standing banded psoas march 20 alternating reps MetconMetcon (Time)3 rounds 50 Burpee to a target 60 KB swings 24/16 KgScore: Time TC: 27mins Scaling...
by Sean Osborne | Apr 7, 2022 | WOD
Saturday, April 9th 2022Warm-upA. General 2 rounds @increasing intensity on each round -1 min Row or Bike or Run or Jumping jacks -30s push up to downward dog -5/5 Dead bug (Hold every rep for 3 seconds) B. Mobility Half kneeling hip flexor stretch 3 sets of 5 reps w/...
by Sean Osborne | Apr 6, 2022 | WOD
Friday, April 8th 2022Warm-upA. General 2 sets 30 seconds Row/Bike/Run/Ski @Easy 5 /5 Single Leg Glute Bridge 5-10 Swing on bar or Rings B. Mobility PNF hamstring stretch 5x/leg 5 seconds contraction, pushing against the band with your foot 5 seconds stretch, pulling...
by Sean Osborne | Apr 5, 2022 | WOD
Thursday, April 7th 2022Warm-upA. General 3 rounds 10/8 cal Row @increasing intensity 10 Rotating scorpions 5/5 Hanging scapular C.A.R’s B. Activation 3 sets @ascending 10-7-5 Strict press @light, mod, mod-heavy 10 Banded W-Y * press ascending just like...
by Sean Osborne | Apr 4, 2022 | WOD
Wednesday, April 6th 2022Warm-upA. General 2 sets 200m jog or 1 min machine fo your choice 5/5 World’s greatest stretch 10 muscle clean, no hook grip no contact 3 Tall cleans *Receive lower and lower each rep B. Clean Drills *Focus on cueing leg drive &...
by Sean Osborne | Apr 3, 2022 | WOD
Tuesday, April 5th 2022Warm-upA. General 2 rounds 30 sec Row/Bike/Ski or 200m Run @Easy 10-30 seconds Hollow hang on bar 5/5 Single Arm Bent Over Row B. Mobility PNF lat stretch on floor 10 rep/arm – Contraction for 7-10 seconds – stretching for 10 seconds...
