by Sean Osborne | Aug 9, 2017 | Uncategorized
170809Warm-upWarm-upcoach ledWarm-upprep: fragon, hamstring stretchMetconMetcon (AMRAP – Rounds)E2MOM 10 25 Russian swings (53/35) 6 t2bMetconMetcon (Time)4RFT 400m run 3 cleans (75%) 10 hr push-ups 20 wall balls (20/14)Optional Additional Conditioning200m...
by Sean Osborne | Aug 8, 2017 | Uncategorized
170808Warm-upWarm-upcoach ledWarm-upprep: banded hamstring, pigeon StrengthMetcon (Weight)EMOM 12 odd: 6 heaving snatch balance even: 6 sn hang pull (from 2)use 40% of snatchMetconMetcon (Time)21-15-9 back squat (115/73) alt db snatch (45/25)5 min capMetconMetcon...
by Sean Osborne | Aug 7, 2017 | Uncategorized
170807Warm-upWarm-upcoach ledWarm-upprep: partner straddle stretchMetconMetcon (Weight)EMOM 10 odd: 6 alt front rack lunges, 3 power jerks even: 5 burpeesuse 45% C&JMetconMetcon (AMRAP – Rounds and Reps)4 Rounds -AMRAP 4 2 deadlifts (80%) 5 hspu 30 double...
by Sean Osborne | Aug 4, 2017 | Uncategorized
170804Warm-upWarm-upcoach ledWarm-upprep: banded bully, bottoms up pressStrengthPush Press (5-5-5-5-5)65% acrossMetconBar Fight (1 Rounds for reps)In a 20 minute window: 1.5 mile run 10 clean and jerks (165/113) 10 clean and jerks (135/93) 10 clean and jerks (115/83)...
by Sean Osborne | Aug 3, 2017 | Uncategorized
170803Warm-upWarm-upcoach ledWarm-updemo all movementsMetconMetcon (1 Rounds for reps)2x 40 on/30 off at each station: * SB push press * cal row * goblet squat (53/35) * single leg deadlift * Russian twist * mt climbers * ring rows * wall balls * American swings *...
by Sean Osborne | Aug 2, 2017 | Uncategorized
170802Warm-upWarm-upcoach ledWarm-upprep: partner squat positioning; Kang squat (empty bar)StrengthBack Squat (8-8-8-8)60% acrossMetconMetcon (Time)75 Russian swings (32/24 kg) 50 sit-ups 75 Russian swingsMetconMetcon (AMRAP – Rounds and Reps)AMRAP 10 100′...
by Sean Osborne | Aug 1, 2017 | Uncategorized
170801Warm-upWarm-upcoach ledWarm-upprep: bicep openers, palms up ohs drill (pvc)MetconMetcon (Time)10 RFT 2 snatches (65%) 3 burpees 6 t2b10 minute capMetconMetcon (AMRAP – Rounds and Reps)AMRAP 20 400m run 10 deadlifts (55%) 10 box jumps (30/24) 10...
by Sean Osborne | Jul 31, 2017 | Uncategorized
170731Warm-upWarm-upcoach ledWarm-upwod prep: 2 minutes couch, 2 minutes pigeonStrengthFront Squat (5-5-5-5-5 climbing)MetconMetcon (AMRAP – Rounds)EMOM 15 one: 5 clusters (40-45% C&J) two: 10 pull-ups three: 20 double undersMetconMetcon (Time)2RFT...
by Sean Osborne | Jul 28, 2017 | Uncategorized
170728Warm-upWarm-upcoach ledWarm-upwod prep: empty bar good mornings, lateral med ball tossMetconMetcon (AMRAP – Rounds and Reps)AMRAP 35 48 double unders 27 sit-ups 26 American swings (12-24kg) 25 Russian twist 24 sdhpOptional Additional...
by Sean Osborne | Jul 27, 2017 | Uncategorized
170727Warm-upWarm-upcoach ledWarm-upwod prep:
by Sean Osborne | Jul 26, 2017 | Uncategorized
170726Warm-upWarm-upcoach ledWarm-upwod prep: supine twist, partner straddle stretchMetconMetcon (Time)run 800m 10 burpees 10 single arm oh squats R (45/35/25) 10 single arm oh squats L run 400m 5 burpees 5 single arm oh squats R 5 single arm oh squats L12 minute...
