by Sean Osborne | Jan 4, 2022 | WOD
Thursday, January 6th 2022Warm-upA. General EMOM 6 Odd: -60sec Bike/Row/Ski Even: -30sec Sampson lunges B. Mobility Front rack bent elbow stretch 5 x/side 5sec contract + 5 sec relax C. Specific (drills) Our drills focus today on the first pull. 2-4 Lift off 2-4 Pause...
by Sean Osborne | Jan 3, 2022 | WOD
Wednesday, January 5th 2022Warm-upA. General 60 Sec Row 10 Hollow rocks 10 Prone W-Y B. Activation 2 sets 6/6 Tall kneeling band lat pulldown 12 Tall kneeling band tricep pull down 6 Band flies C. Metcon Prep 2 rounds 2 DB box step up overs 4 Hand release push-ups 6...
by Sean Osborne | Jan 2, 2022 | WOD
Tuesday, January 4th 2022Warm-upA. General Amrap 4 Bike/Ski/Row 30 seconds 10/side lying clam shell 10 alternating cossack squats B. Mobillity Ankle assessment Drill for ankle mob: Elevated Banded ankle rocks 2 sets of 10 -15reps/side, hold every stretch for 2-3...
by Sean Osborne | Jan 1, 2022 | WOD
Monday, January 3rd 2022Warm-upA. General Bike/Ski/Row 2 mins @Easy *At some point get 10 cals in as hard as possible while maintaining a cadence (RPMs) on the bike or pace time on the rower (cals/hr) B. Mobility Standing wall lat stretch PNF 5 sec contract, 5 sec...
by Sean Osborne | Dec 31, 2021 | WOD
Sunday, January 2nd 2022Warm-upA. General 2mins Easy Row or Bike 15 V-ups / knee tucks 1 min Moderate Row or Bike 10 Beat swings + 5 scap pulls 30 sec Hard Row or Bike 7 Pause ring rows B. Specific 100m Run or row @easy 3 x 5-7 Banded TTB drill * 100m Run or...
by Sean Osborne | Dec 30, 2021 | WOD
Saturday, January 1st 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 Pigeon Stretch 5 seconds Contraction, pushing knee into the floor...
by Sean Osborne | Dec 29, 2021 | WOD
Friday, December 31st 2021Warm-upA. General 3 rounds 45 sec Row 30sec World’s greatest stretch (15sec/side) 30 sec Scap pull-ups/Beat swings B. Metcon Specific 3 rounds 4 Beat swings + 2 pull-ups/C2B 20 Seconds Band Assisted Moon Bounds 10 Cal row @Hard with...
by Sean Osborne | Dec 28, 2021 | WOD
Thursday, December 30th 2021Warm-upA. General 2 rounds 30 sec Row/Bike/Ski or 200m Run @Easy 5/5 Single Arm Bent Over Row 15-20 sec support on rings B.Mobility Prayer stretch with foam roller 3 x 5-10 breaths while holding the stretch Time:6:50—> C. Clean...
by Sean Osborne | Dec 27, 2021 | WOD
Wednesday, December 29th 2021Warm-upA. General 3 sets 30 seconds Row @Low intensity 5 Muscle snatch (no hook grip, no contact) 5 Banded OHS B. Specific: Positions 5 Snatch first pull 5 Tempo power Snatch 5 Tempo Squat Snatch C. Drills: Bar Path 3 sets @Ascending...
by Sean Osborne | Dec 26, 2021 | WOD
Tuesday, December 28th 2021Warm-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. Mobility Rotating Iron Cross 10 reps + 2 Sec pause C. Rope climb drills In...
by Sean Osborne | Dec 25, 2021 | WOD
Monday, December 27th 2021Warm-upA. General 2-3 sets 40 sec row/bike 6 Banded OHS 40 sec row/bike 3/3 Windmills @ light DB B. Mobility PNF Couch stretch 5x/side: 5 sec contracting the glute / 5 sec stretching the hip flexor C. Specific 3 sets Ascending in weight for...
