by Sean Osborne | Mar 22, 2022 | WOD
Thursday, March 24th 2022Warm-upA. General 60 seconds Row/Bike/Run/Ski @Easy 10 /10 Single Leg Glute Bridge 30 Seconds Elbow Plank B. Mobility PNF hamstring stretch 5x/leg 5 seconds contraction, pushing against the band with your foot 5 seconds stretch, pulling your...
by Sean Osborne | Mar 21, 2022 | WOD
Wednesday, March 23rd 2022Warm-upA. General Row 150m / 400m Bike 30 sec Curtsy lunges Row 150m / 400m Bike 30 sec Pause air squats B. Mobility Couch stretch 30 sec/side C.. Activation 25’/25 Banded Monster Walk 6/6 Bulgarian split squats 12 Pause glute...
by Sean Osborne | Mar 20, 2022 | WOD
Tuesday, March 22nd 2022Warm-upA. General 2min Row @easy-mod 20 Hollow rocks 10/10 Banded Bird dog rows B. Mobility Prayer stretch with foam roller 2 x 7-10 PNF breaths: Contract on the inhale, relax + lengthen on the exhale C. Ring mu Drills 3 sets 5 Russian Dips on...
by Sean Osborne | Mar 19, 2022 | WOD
Monday, March 21st 2022Warm-upA. General 3 sets 30 seconds Row @Low intensity 5 hang muscle clean (no hook grip, no contact, no feet) 5 inchworms B. Specific: Positions 5 Clean grip RDL’s 5 Knees to hip "scoops" 5 Tempo power Clean C. Drills: Bar Path...
by Sean Osborne | Mar 18, 2022 | WOD
Sunday, March 20th 2022Warm-upA. General 5mins Row or Bike -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 – Spinal erectors + Glutes/Hamstrings C. Specific Amrap...
by Sean Osborne | Mar 17, 2022 | WOD
Saturday, March 19th 2022Warm-upA. General 3 min Row/Bike/Ski/Run At the top of each min: 3-5 burpees B. Mobility PNF hamstring stretch 5x/leg 5 seconds contraction, pushing against the band with your foot 5 seconds stretch, pulling your foot back C. Activation 3 sets...
by Sean Osborne | Mar 16, 2022 | WOD
Friday, March 18th 2022Warm-upA. General Tabata – Plate hops – Plate ground to overhead @25/15 lbs – Plank Plate Drag – Burpee to trap-3 raise Tabata = 4*20 sec on / 10 sec off ( 4 sets on each, not 8) B. Mobility Prayer stretch with foam...
by Sean Osborne | Mar 15, 2022 | WOD
Thursday, March 17th 2022Warm-upA. General 60 sec Bike/Row/Ski @easy 30/30 sec couch stretch 45 sec Bike/Row/Ski @mod 15 Russian KB swings 30 sec Bike/Row/Ski @hard 12 Alternating curtsy lunges B. Mobility Iron Cross Stretch 60sec C. Metcon Prep 5 reps on each...
by Sean Osborne | Mar 14, 2022 | WOD
Wednesday, March 16th 2022Warm-upA. General 3 sets 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 & reception 5 Clean High pull 5 Heaving hang...
by Sean Osborne | Mar 13, 2022 | WOD
Tuesday, March 15th 2022Warm-upA. General 3min Bike/Row/Run/Ski -Increase intensity every 1 min B. Mobility Handstand superman drill 10-15 repetitions *for members who can’t go upside down, use a pike position from a box or even from the floor. C.. Activation 2...
by Sean Osborne | Mar 12, 2022 | WOD
Monday, March 14th 2022Warm-upA. General 2 Rounds 30 seconds Row/Bike/Run/Ski @Easy 20 Alternating 90/90 hip rotations* 15 Jumping air squats * B. Mobility Elevated Banded ankle rocks 2 sets of 10 -15reps/side, hold every stretch for 2-3 seconds C. Specific 3 sets 4-8...
