by Sean Osborne | Feb 17, 2022 | WOD
Saturday, February 19th 2022Warm-upA. General 3 Rounds 60 Seconds Row @ increasing intensity 50′ Bear Crawl 25ft in and out ladder drill B. Mobility Handstand superman drill 10-15 repetitions *for members who can’t go upside down, use a pike position from...
by Sean Osborne | Feb 16, 2022 | WOD
Friday, February 18th 2022Warm-upA. General 60sec Row 30sec Rotating full squat T spine rotations 30sec Banded OHS B.Specific 5 Tall high pulls 5 Tall muscle snatch 5 OHS 5 Snatch Sots press 5 Drop snatch 5 Slow motion SnatchWeightliftingSnatch (5x 1 + 2)5sets @75-80%...
by Sean Osborne | Feb 15, 2022 | WOD
Thursday, February 17th 2022Warm-upA. General 3min Row *5 sec surge every 30 sec B. Mobility World’s greatest Stretch 30 sec/Side C. Activation 2 sets 5/5 RDL + Reach 5 Push-up to downward dog 5 PVC dislocates D. Metcon Prep 3 sets @ ascending 3 clean lift offs...
by Sean Osborne | Feb 14, 2022 | WOD
Wednesday, February 16th 2022Warm-upA. General 60 sec Row @easy 20 seconds Goblet squat hold 20 Duck walk steps B. Mobility Banded hip flexor stretch 45sec/side C. Activation Look for a tall torso in each drill: 2 sets 5 Jumping back squats @3sec down 8 Alternating...
by Sean Osborne | Feb 13, 2022 | WOD
Tuesday, February 15th 2022Warm-upA. General 2 sets 30 sec max Plank up downs 30 sec Beat swings* * Advanced athletes can swing on rings on second set B. Drills – Low Rings: Looking for full hollow position + shoulder blade retraction: 5 PVC Shoulder dislocates...
by Sean Osborne | Feb 12, 2022 | WOD
Monday, February 14th 2022Warm-upA. General 60 sec Row @easy-mod 30 sec Russian KBS 30 sec Tall box jumps + step down B. Mobility Btn tricep stretch with plate 30 sec on / 10sec off x 2 Looking for full shoulder blade retraction C. Drills Jerk Looking for full...
by Sean Osborne | Feb 11, 2022 | WOD
Sunday, February 13th 2022Warm-upA. General Amrap 8 minutes 8 cal row 8 In and out squats 4-8 Push ups B. Specific 1 Ramp up Front Squat to second or third bar C. Specific 2 3-2-1 KB Swing Hand Release push up Cal row (can add if necessary)MetconMetcon...
by Sean Osborne | Feb 10, 2022 | WOD
Saturday, February 12th 2022Warm-upA. General 5 minutes Jump rope lead practice: And/Or: 10 rotating scorpions 10 Beat swings 10 rotating full squat T spine rotations 10 Alternating high box step ups B. Bar mu Drills Pay attention to the armpits, they will tell you a...
by Sean Osborne | Feb 9, 2022 | WOD
Friday, February 11th 2022Warm-upA. General 20 Banded press 20 Plate hops 10 Dual DB Z press 20 Double unders 3 Inch worms B. Mobility Foam roller + Mini band wall slide 10 repetition slow and controlled C. Jerk Drills Footwork: No bar split lands Bar path: 3 sets 3...
by Sean Osborne | Feb 8, 2022 | WOD
Thursday, February 10th 2022Warm-upA. General 2 rounds 30 seconds Bike/Row/Ski 20 seconds hollow hold + 1 V-up every 5 seconds 20 seconds Burpees 5 Pause wall balls @as high as possible B. Mobility PNF hamstring stretch 5x/leg 5 seconds contraction, pushing against...
by Sean Osborne | Feb 7, 2022 | WOD
Wednesday, February 9th 2022Warm-upA. General Row 150m 25′ samson stretch lunges Row 200m 25′ Banded Monster Walk B. Mobility Lateral banded hip mobilization + knee drive 2 sets of 10-15 knee drive/leg C. Activation 2 sets 6/6 bulgarian split squats 8...
