by Sean Osborne | Nov 21, 2021 | WOD
Tuesday, November 23rd 2021Warm-upA. General 2min Bike or Row @easy B. Mobility Prone PVC shoulder dislocates 10 reps C. Specific 2 sets 1-3 Skin the cat / Knees to elbows 3-5 Ring beat swings* 3-5 Transition mu** This specific warm up is a very dedicated skill...
by Sean Osborne | Nov 20, 2021 | WOD
Monday, November 22nd 2021Warm-upA. General Row 45 seconds 25′ samson stretch lunges Row 30 seconds 25′ Banded Monster Walk B. Specific 3 sets 6/6 Bodyweight bulgarian split squats 4/4 single leg glute bridges 1 Back squat @ascendingStrengthBack Squat (5 x...
by Sean Osborne | Nov 19, 2021 | WOD
Sunday, November 21st 2021Warm-upA. General 2min Row/Bike/Ski -Gradually building pace from easy to hard @nose breathing B. Mobility Shoulder Hip Ext 3 x 20s on/10s Off C. Specific 3 sets 100m Row Hips only or arms only ski 200m legs only bike 10 Jumping spider...
by Sean Osborne | Nov 18, 2021 | WOD
Saturday, November 20th 2021Warm-upA. General 30sec Row/Bike/Ski 7/7 Single leg RDL with empty bar 30sec Row/Bike/Ski 10 Jumping back squats 30sec Row/Bike/Ski B. Mobility PNF banded lat stretch 2 sets of 10 reps/arm C. Specific 2 sets @30-50% 3 Tempo clean pull 3...
by Sean Osborne | Nov 17, 2021 | WOD
Friday, November 19th 2021Warm-upA. General 2 sets 10/8 cal Row/Bike/Ski or 200m Run @Easy 25’/25′ Single arm OH Carry 20 Seconds/side PNF lat stretch on floor B. Specific 5 dip hold 5 Elbow rotations 5 btn Push press + pause in ext. 5 drop jerk 5 Push...
by Sean Osborne | Nov 16, 2021 | WOD
Thursday, November 18th 2021Warm-upA. General EMOM 6 Odd: -60sec Bike/Row/Ski Even: -30sec Tempo banded T’s @ 5 sec eccentric B.Mobility PNF Pigeon Stretch 5 seconds Contraction, pushing knee into the floor 5 seconds stretch, relax and bring the chest over the...
by Sean Osborne | Nov 15, 2021 | WOD
Wednesday, November 17th 2021Warm-upA. General 60sec Row 5/5 World’s greatest stretch 10 Rotating scorpions B.Specific @30-40% 3 Snatch First pull 3 box jumps 3 Snatch high pulls 3 box jumps 3 muscle snatch 3 box jumps 3 Power Snatch + 3 Squat...
by Sean Osborne | Nov 14, 2021 | WOD
Tuesday, November 16th 2021Warm-upA. General 2min Bike, row, ski @increasing intensity 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. Specific 2 sets 5...
by Sean Osborne | Nov 13, 2021 | WOD
Monday, November 15th 2021Warm-upA. General 60sec Row/Bike/Ski 10 Russian KB swings 10 Rotating T spine squats 10/10 Jumping bulgarian split squats B. Mobility PNF banded lat stretch 10 reps/arm C. Specific 3 sets Row/Bike 5 cal Sprint 5 Pause front squats...
by Sean Osborne | Nov 12, 2021 | WOD
Sunday, November 14th 2021Warm-upA. General 60sec Row or Bike 10 rotating scorpions 10 rotating full squat T spine rotations 30 sec Row or Bike B. Mobility World greatest stretch 2 sets of 10-15 rep/side C. Specific 3 sets 5/5 Front rack bulgarian split squats 5/5...
by Sean Osborne | Nov 11, 2021 | WOD
Saturday, November 13th 2021Warm-upA. General Row 150m 25′ samson stretch lunges Row 200m 25′ Banded Monster Walk B. Mobility Lateral banded hip mobilization + knee drive 10-15 knee drive/leg C. Specific 3 sets 3 Pause wall balls @as high as possible 5...
