by Sean Osborne | Nov 10, 2021 | WOD
Friday, November 12th 2021Warm-upA. General 30 sec Easy Row or Bike 15 Air squats 30 sec Moderate Row or Bike 30 sec rack stretch on floor 30 sec Hard Row or Bike B. Mobility 90/90 hip stretch 60sec per side C. Specific 3 sets @ascending 3 Back squats 5 Back rack...
by Sean Osborne | Nov 9, 2021 | WOD
Thursday, November 11th 2021Warm-upA. General 60 seconds Row/Bike/Run/Ski @Easy 20 In and out squats 10 prone PVC btn press B. Mobility PNF hamstring stretch 5x/leg 5 seconds contraction, pushing against the band with your foot 5 seconds stretch, pulling your foot...
by Sean Osborne | Nov 8, 2021 | WOD
Wednesday, November 10th 2021Warm-upA. General 1 round 60sec Row/Bike/Ski 5/5 Single leg broad jumps 10 Good mornings B. Mobility PNF banded lat stretch 2 sets of 10 reps/arm C. Specific 2 sets @30-50% 3 Tall box jumps 3 Tempo clean pull 3 Hang muscle clean 3 Tall...
by Sean Osborne | Nov 7, 2021 | WOD
Tuesday, November 9th 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. Ring Muscle up skill practice 3 x 3-7 reps Beginner: -False grip ring row...
by Sean Osborne | Nov 6, 2021 | WOD
Monday, November 8th 2021Warm-upA. General 60sec Row 30sec World’s greatest stretch (15sec/side) 30sec Rotating full squat T spine rotations B. Specific 2 sets @ascending 3 Snatch high pulls 3 OHS 3 tall Snatches 3 tempo snatchesWeightliftingSnatch (5 x 1...
by Sean Osborne | Nov 5, 2021 | WOD
Sunday, November 7th 2021Warm-upA. General 60sec Row/Bike/Run/Ski @ easy 30sec Banded good mornings 60sec Row/Bike/Run/Ski @ Moderate 30sec Banded Y pulls 60sec Row/Bike/Run/Ski @ Hard B. Mobility 60sec Quadruped calf pedals C. Specific 3 sets 5/5 Single leg broad...
by Sean Osborne | Nov 4, 2021 | WOD
Saturday, November 6th 2021Warm-upA. General 60sec Row/Bike/Ski 10 Good Mornings 10 Pause air squats B. Mobility PNF banded lat stretch 2 sets of 10 reps/arm C. Specific 2 rounds 100m Row @hard 20 Double unders 10 Wall balls 2-3 Devils pressMetconMetcon (AMRAP –...
by Sean Osborne | Nov 3, 2021 | WOD
Friday, November 5th 2021Warm-upA. General 3 rounds 1 min Row or Bike 30 seconds round 1: Inch worms round 2: pvc prone press round 3: Reverse plank B. Mobility Handstand superman drill 10-15 repetitions *for members who can’t go upside down, use a pike position...
by Sean Osborne | Nov 2, 2021 | WOD
Thursday, November 4th 2021Warm-upA. General 2 rounds 60 sec Row @mod then hard 10 in-and-out squats B. Mobility Prone PVC press 10-15 repetitions C. Specific 1 set 5 Goblet squat + shift 3 Close stance air squats* 5 Banded wall-slides, slow and controlled 3 wall...
by Sean Osborne | Nov 1, 2021 | WOD
Wednesday, November 3rd 2021Warm-upA. General 60sec Row/Bike/Ski 7/7 Single leg RDL with empty bar 10 Rotating T spine squats B. Mobility PNF banded lat stretch 2 sets of 10 reps/arm C. Specific 2 sets 3-5 Clean first pull 3-5 Hang clean pull 3-5 segment power cleans...
by Sean Osborne | Oct 31, 2021 | WOD
Tuesday, November 2nd 2021Warm-upA. General 2min Bike/Row/Ski 30 sec scorpions 10 Hanging scapular cars B. Specific 3 sets 20 Hollow rocks 5 Beat swings 5-10 Butterfly progression or Kipping progression Note: These same progressions can be used in a kipping pattern...
