by Sean Osborne | Jul 25, 2017 | Uncategorized
170725Warm-upWarm-upcoach ledWarm-upwod prep:
by Sean Osborne | Jul 24, 2017 | Uncategorized
170724Warm-upWarm-upcoach ledWarm-upwod prep: 2 minutes couch, 2 minutes pigeonStrengthFront Squat (3-3-3-3-3 climbing)MetconMetcon (AMRAP – Rounds)EMOM 10 odd: 10 box jumps (30/24) even: 10 c2bRest<div class="soswodify_component_comment" 3...
by Sean Osborne | Jul 21, 2017 | Uncategorized
170721Warm-upWarm-upcoach ledWarm-updeath crawl, supermanMetconMetconE4MOM 12 15 sandbag over shoulder 30 Russian swings (70/53) 200m sprintMetconChased By A Bear (Time)3RFT Bear Complex X5 (135/95) 400m run ———- Rx Plus: 185/130Optional Additional...
by Sean Osborne | Jul 20, 2017 | Uncategorized
170720Warm-upWarm-upcoach ledWarm-upwod prep: plank walks, L-stand overstack/understackMetconMetcon (AMRAP – Rounds and Reps)AMRAP 10 1 snatch (75%) 3 hanging leg raises 5 hspu 7 burpeesMetconMetcon (Weight)3RNFT 10 back rack lunge to step-up R (33/45) 10 back...
by Sean Osborne | Jul 19, 2017 | Uncategorized
170719Warm-upWarm-upcoach ledWarm-upwod prep: clean drills from the floor (53/65/75/95)MetconMetcon (Weight)EMOM 10 odd: 3 squat cleans (80%) even: 30 second hollow holdMetconMetcon (AMRAP – Rounds and Reps)AMRAP 20 10 box jumps (24/20) 20 wall balls (20/14) 30...
by Sean Osborne | Jul 18, 2017 | Uncategorized
170718Warm-upWarm-upcoach ledWarm-upwod prep: plank workStrengthPush Press (3-3-3-2-2-2-1)3×3 @70%, 3×2 @80%, 1xME @60%MetconMetcon3 RNFT 10 single arm rows L (20-40) 10 single arm rows R (20-40) max rep strict pull-upsMetconMetcon (Time)10RFT 5 burpees 15...
by Sean Osborne | Jul 17, 2017 | Uncategorized
170717Warm-upWarm-upcoach ledWarm-upwod prep: bi/tri openers, weighted good morningsStrengthBack Squat (2-2-2-2)90% acrossMetconDiane (Time)21-15-9 Deadlifts, 225# / 155# Handstand Push-upsMetconMetcon (Time)800m run 50 double unders7 min capOptional Additional...
by Sean Osborne | Jul 14, 2017 | Uncategorized
170714Warm-upWarm-upcoach ledWarm-upwod prep: jerk footworkMetconGwen (Weight)Clean & Jerk 15-12- and 9 reps Touch and go at floor only. Even a re-grip off the floor is a foul. No dumping. Use same load for each set. Rest as needed between setsMetconMetcon (1...
by Sean Osborne | Jul 13, 2017 | Uncategorized
170713Warm-upWarm-upcoach ledWarm-upwod prep: bretzel, push press virtuosityMetconMetcon (AMRAP – Rounds)E4MOM 12 10 bottoms up kb press left 10 bottoms up kb press right 10 sb over shoulder 50 flutter kicks 200m sprintMetconMetcon (Time)3RFT 5 push press (80%)...
by Sean Osborne | Jul 12, 2017 | Uncategorized
170712Warm-upWarm-upcoach ledWarm-upprep: dead bugMetconMetcon (AMRAP – Rounds)AMRAP 5 100′ sb carry 8 sb squatsMetconMetcon (Time)For time: 20 snatches (135/95) 20 alt pistols 20 hspu 20 burpees 20 squat cleans12 minute capMetconMetcon (Time)400m run...
by Sean Osborne | Jul 11, 2017 | Uncategorized
170711Warm-upWarm-upcoach ledWarm-upwod prep: single leg CL deadliftsStrengthDeadlift (5-5-5)70% acrossMetconMetcon (AMRAP – Rounds and Reps)AMRAP 6 10 alternating db snatch (40-50/25-35) 30 double unders 10 c2bMetconMetcon (AMRAP – Rounds and Reps)AMRAP...
