by Sean Osborne | Mar 19, 2017 | Uncategorized
170323Warm-upWarm-upcoach ledMetconMetcon (AMRAP – Reps)EMOM 12 odd: 40 second row even: 40 seconds box jumps (30/24)score total cals and total box jumpsMetconMetcon (AMRAP – Reps)EMOM 12 odd: 40 second burpees even: 40 second sit-upsscore total burpees...
by Sean Osborne | Mar 19, 2017 | Uncategorized
17.5Warm-upWarm-upcoach ledMetcon
by Sean Osborne | Mar 19, 2017 | Uncategorized
170320Warm-upWarm-upcoach ledStrengthMetcon (Weight)Every 90 seconds for 12 minutes (8 sets): hang power clean 2 front squats hang squat clean jerkwork to a heavy set over the 8 setsMetconMetcon (5 Rounds for reps)E2MOM 10 30 second max hang squat clean60% of...
by Sean Osborne | Mar 19, 2017 | Uncategorized
170321<div class="soswodify_wod_comment" Gymnastics DayWarm-upWarm-upcoach ledGymnasticsMetcon (AMRAP – Reps)E2MOM 10 skin the cat pull to inverted inverted shrug tucked front lever max ring pull-upsscore total ring pull-upsMetconEMOM 10 odd: 5-10...
by Sean Osborne | Mar 12, 2017 | Uncategorized
170313Warm-upWarm-upcoach ledStrengthBack Squat (4×6)E2MOM 8 (4 sets) 6 back squats (70%)Metcon#Timmy (AMRAP – Rounds and Reps)AMRAP 20 30 wall balls (20/14) 30 box jumps (24/20) 30 Russian swings (70/53)Mobility and RecoveryWarm-upcoach...
by Sean Osborne | Mar 12, 2017 | Uncategorized
170314Warm-upWarm-upcoach ledMetconMetcon (Calories)E2MOM 10 30 seconds max effort rowrecord total cals with damper set to 10Metcon (AMRAP – Reps)E2MOM 10 30 seconds max burpeesMetcon (AMRAP – Reps)E2MOM 10 30 seconds max thrusters (95/65)Mobility and...
by Sean Osborne | Mar 12, 2017 | Uncategorized
170315Warm-upWarm-upcoach ledMetconMetcon (AMRAP – Rounds and Reps)AMRAP 8 2 hang C&J (70% of C&J) 10 hand release push-ups 10 c2bRestMetconMetcon (AMRAP – Rounds and Reps)AMRAP 8 8 deadlifts (same weight) 20 sit-ups 20 hollow/arch beat...
by Sean Osborne | Mar 12, 2017 | Uncategorized
170316Warm-upWarm-upcoach ledMetconMetcon (AMRAP – Reps)EMOM 10 15 double unders 5 push press R (35/25) 5 push press L (35/25)RestMetconMetcon (Time)10! overhead squat (95/65) front rack lunge8 minute capRestMetconMetcon (Time)12-9-6 hang power clean (95/65)...
by Sean Osborne | Mar 12, 2017 | Uncategorized
17.4Warm-upWarm-upcoach ledMetconMobility and RecoveryWarm-upcoach led
by Sean Osborne | Mar 5, 2017 | Uncategorized
170306Warm-upWarm-upcoach ledStrengthFront Squat (5×3)EMOM 10 odd: 3 Front squats (70%) even: 30 double undersRestMetconMetcon (AMRAP – Rounds and Reps)AMRAP 10 10 alternating front rack lunge (95/65) 10 push press 10 overhead squat2 burpees emom starting...
by Sean Osborne | Mar 5, 2017 | Uncategorized
170307Warm-upWarm-upcoach ledStrengthKettlebell Swing (5×25)E2MOM 10 25 Russian swingsRestMetconMetcon (AMRAP – Reps)EMOM 16 odd: 20 seconds, max dips even: 20 seconds, max strict pull-upscore total dips and pull-upsRestMetconMetcon (Time)21 thrusters...
