by Sean Osborne | Jul 10, 2017 | Uncategorized
170710Warm-upWarm-upcoach ledWarm-upwod prep: partner squat positioning, wall squatsStrengthFront Squat (2-2-2-2-2)85% acrossMetconMetcon (Weight)EMOM 10 3 overhead squat (115/80) 3 power cleans 3 push press 3 lateral bar burpeesRx Plus: 5 reps of eachMetconMetcon...
by Sean Osborne | Jul 7, 2017 | Uncategorized
170707Warm-upWarm-upcoach ledWarm-upwod prep: hip floss, pigeon pose MetconMetcon3RFQ 7-10 kipping hspu/box hspu 3-6 bar muscle-ups/jumping muscle-ups MetconMetcon (Time)800m run, then: 21-15-9 American swings (53/35) jumping air squatsGoal is sub 7:30, 9 minute cap....
by Sean Osborne | Jul 6, 2017 | Uncategorized
170706Warm-upWarm-upcoach ledWarm-upwod prep: calf smash, banded ankle floss, calf stretch StrengthHang Snatch (3-3-3-3-3)70% acrossMetconMetcon (AMRAP – Rounds and Reps)AMRAP 16 2 cleans (70%) 8 pull-ups 14 air squats 20 double undersMobility and...
by Sean Osborne | Jul 5, 2017 | Uncategorized
170507Warm-upWarm-upcoach ledWarm-upwod prep: StrengthShoulder Press (3-3-3-3-3-3)70-80% acrossMetconMetcon (AMRAP – Rounds and Reps)AMRAP 20 10 deadlifts (50-55%)Mobility and Recovery
by Sean Osborne | Jul 3, 2017 | Uncategorized
Fireworks, Freedom, and FhotdogsWarm-upWarm-upwarm-up your liberty and stretch your freedomsMetconMetcon (Time)17-7-6 nationhood (7/4) independence (assigned weight)Mobility and RecoveryWarm-upfighting with your family over a volleyball game at your uncle’s...
by Sean Osborne | Jul 3, 2017 | Uncategorized
170703Warm-upWarm-upcoach ledWarm-upwod prep: L-stand overstack/understackStrengthKettlebell Swing (40 Russian swings)E2MOM 10 40 Russian swingsMetconMetcon (Time)400m buy-in 12-9-6 thrusters (115/80) pull-ups7 minute capRest<div...
by Sean Osborne | Jun 30, 2017 | Uncategorized
170630Warm-upWarm-upcoach ledWarm-upwod prep: hip floss, partner squat positioningStrengthBack Squat (10-6-4-2)10 @60%, 6 @70%, 4 @80%, 2 @90%MetconFilthy Fifty (Time)For Time: 50 Box jumps, 24" 50 Jumping pull-ups 50 Kettlebell swings, 1 pood 50 steps Walking...
by Sean Osborne | Jun 29, 2017 | Uncategorized
170629Warm-upWarm-upcoach ledWarm-upwod prep: single leg deadlifts w/KB wall squatsMetconMetcon (4 Rounds for reps)E4MOM 16 5 deadlifts (70-75%) 50 double unders 25 air squats 15 sit-upsMetconMetcon (Time)21-15-9 overhead squats (95/65) lateral bar burpeesMobility and...
by Sean Osborne | Jun 28, 2017 | Uncategorized
170628Warm-upWarm-upcoach ledWarm-upwod prep: sleeper, L-stand/wall walks (overstack/understack), hollow bodyStrengthPush Press (7-7-7-7)70-75% acrossMetconMetcon (AMRAP – Rounds and Reps)partner sandbags: AMRAP 8 alternate: 100m sb carry (assigned weight) 30...
by Sean Osborne | Jun 27, 2017 | Uncategorized
170627
by Sean Osborne | Jun 26, 2017 | Uncategorized
170626Warm-upWarm-upcoach ledWarm-upwod prep: power clean (55%) to broad jump, seated box jump/knee jumpMetconMetcon (Time)5RFT 800m run 3 power cleans (90%) 7 HSPU35 minute capMobility and Recovery
