by Sean Osborne | Mar 11, 2022 | WOD
Sunday, March 13th 2022Warm-upA. General 2 rounds 30 sec Row 30sec Rotating scorpions 30sec Full squat T spine rotations B. Mobility Elevated Banded ankle rocks 2 sets of 10 -15reps/side, hold every stretch for 2-3 seconds C. Specific 2 sets 3 Back squats @1 1/4 +...
by Sean Osborne | Mar 10, 2022 | WOD
Saturday, March 12th 2022Warm-upA. General 3 Rounds 60 Seconds Row/Bike/Run/Ski @Easy 50′ Bear Crawl 25ft in and out ladder drill B. Mobility McKenzie press up + Downward dog 10 reps holding for 1-3 sec in end ranges C. Specific 3 sets 5 Cal row, straight legs 6...
by Sean Osborne | Mar 9, 2022 | WOD
Friday, March 11th 2022Warm-upA. General 2 sets 30 sec Row 4/4 Windmills 8/8 deep squat single arm press B. Mobility Btn tricep stretch with plate 30 sec on / 10sec off x 2 C. Jerk drills Focus on a strong dip with a vertical torso 5 jerk dips 5 tall jerks 5 pause...
by Sean Osborne | Mar 8, 2022 | WOD
Thursday, March 10th 2022Warm-upA. General 60sec Row/Bike/Run/Ski @ easy 30sec Banded good mornings 45sec Row/Bike/Run/Ski @ Moderate 30sec Banded Y pulls 30sec Row/Bike/Run/Ski @ Hard B. Mobility PNF hamstring stretch 5x/leg 5 seconds contraction, pushing against the...
by Sean Osborne | Mar 7, 2022 | WOD
Wednesday, March 9th 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. BMU Drills 3 sets 10 Beat...
by Sean Osborne | Mar 6, 2022 | WOD
Tuesday, March 8th 2022Warm-upA. General 60 sec Row 30 sec World’s greatest stretch (15sec/side) 30 sec Rotating full squat T spine rotations: 30 sec Banded face pulls B.Specific 5 snatch lift offs 5 Tempo Snatch high pulls 5 Tall Snatch jumps 5 OHS 5 tall...
by Sean Osborne | Mar 5, 2022 | WOD
Monday, March 7th 2022Warm-upA. General 2 Rounds 30 seconds Row/Bike/Run/Ski @Easy 6 Box Step-Ups 6 /6 Single Leg Glute Bridge 30 Seconds Elbow Plank B. Mobility Leg swings 10/10 Front to back 10/10 lateral 10 Samson lunges C. Activation 3 sets 5 Scap pulls + 3 Beat...
by Sean Osborne | Mar 4, 2022 | WOD
Sunday, March 6th 2022Warm-upA. General Row 150m 25′ samson stretch lunges Row 200m 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 | Mar 3, 2022 | WOD
Saturday, March 5th 2022Warm-upA. General 30 sec Row or Bike 10 rotating scorpions 10 rotating full squat T spine rotations 30 sec Row or Bike 10 Alternating high box step ups 5/5 deep squat single arm DB press B. Specific 2 sets @ working weight 5 Muscle Snatch...
by Sean Osborne | Mar 2, 2022 | WOD
Friday, March 4th 2022Warm-upA. General Alternating Tabata – Plank Plate Drag Burpee to trap-3 raise Alternating Tabata – Cal row DB Seesaw press B. Mobility Prone PVC press 10-15 repetitions C. Specific CTB progression 10 scap pulls 10 beat swings Drill...
by Sean Osborne | Mar 1, 2022 | WOD
Thursday, March 3rd 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. Rope climb...
