by Sean Osborne | Jun 23, 2017 | Uncategorized
170623Warm-upWarm-upcoach ledWarm-upwod prep: hip floss, partner squat positioningMetconSean (Time)10 Rounds for Time of: 11 Chest-To-Bar Pull-ups 22 Front Squats, 75# In honor of U.S. Army Staff Sergeant Sean M. Flannery, 29, of Wyomissing, PA, was killed on November...
by Sean Osborne | Jun 22, 2017 | Uncategorized
170622Warm-upWarm-upcoach ledWarm-upwod prep: forearm floss, partner front rack stretchMetconJackie (Time)For Time: 1000m Row 50 Thrusters, 45# 30 Pull-upsMetconMetcon (Time)2RFT 800m run 20 box jumps (24/20)Mobility and Recovery
by Sean Osborne | Jun 21, 2017 | Uncategorized
170621Warm-upWarm-upcoach ledWarm-upwod prep: calf smash/ankle floss/static calf stretchMetconMetcon (AMRAP – Rounds)E4MOM 16 5 deadlifts (70%) 10 alt pistols 50 wallballs (20/14)MetconMetcon (AMRAP – Rounds and Reps)AMRAP 8 5 t2b 10 push press (95/65) 15...
by Sean Osborne | Jun 20, 2017 | Uncategorized
170620Warm-upWarm-upcoach ledWarm-upwod prep: wall squats, plate squatsStrengthBack Squat (5-5-5-5-5)climbing to a heavy set of 5. *12 minutesStrengthShankle Complex (E2MOM 10)3 hang pulls w/shrugs 1 hang squat clean 2 jerks60-70% of C&JMetconMetcon (Time)21-15-9...
by Sean Osborne | Jun 19, 2017 | Uncategorized
170619Warm-upWarm-upcoach ledWarm-upwod prep: bottoms up kb press, single leg deadliftStrengthShoulder Press (6-6-6)70% acrossMetconMetcon (3 Rounds for reps)3 Rounds: AMRAP 3 15 Russian swings (70/53) 10 burpees 5 jumping air squatsrest 90 seconds between...
by Sean Osborne | Jun 16, 2017 | Uncategorized
170616Warm-upWarm-upcoach ledWarm-upwod prep: banded shoulder distraction, lat stretch with PVC on plyo-boxMetconHelen (Time)3 Rounds for time of: 400m Run 21 Kettlebell Swings, 53# / 35# 12 Pull-upsMetconMetcontabata: alternate hollow body and hand stand hold for 8...
by Sean Osborne | Jun 15, 2017 | Uncategorized
170615Warm-upWarm-upcoach ledWarm-upwod prep: front squat positioning with empty barTechniqueMetconclean drills: 2 pulls from the knee 1 squat clean from the knee ***focus on sweeping the bar back to position 1. NO JUMP FORWARDMetconMetcon (Weight)E4MOM 20 400m run 10...
by Sean Osborne | Jun 14, 2017 | Uncategorized
170614Warm-upWarm-upcoach ledVirtuosityWarm-upwod prep: burpee virtuosity "snapping" to the feet push press/push jerk position work: dip, lockout, head throughMetconMetconEMOM 10 15 Russian swings (70/53) 10 alt goblet lungesMetconMetcon (Time)5RFT 3 burpees...
by Sean Osborne | Jun 13, 2017 | Uncategorized
170613Warm-upWarm-upcoach ledWarm-upwod prep: wall squats with hands overhead, beat swingsWeightliftingWarm-uptall snatch (work on pulling under)Metcon (Weight)EMOM 10 2 hang snatch pull (65-75%) 1 hang snatchMetconMetcon (3 Rounds for reps)3 rounds: AMRAP 3 5...
by Sean Osborne | Jun 12, 2017 | Uncategorized
170612Warm-upWarm-upcoach ledWarm-upwod prep: scapular push ups, ring rowsStrengthWarm-upback squat virtuosity (35%)Back Squat (3-3-3-3-3-3)75% acrossMetconMetcon (Time)21-15-9 American swings (53/35) hr push-ups4 minute capMetcon (Time)3RFT 10 push press R (53/35) 5...
by Sean Osborne | Jun 4, 2017 | Uncategorized
170605Warm-upWarm-upcoach ledStrengthBack Squat (5-5-5)70% acrossPush Press (5-5-5)70% acrossMetconMetcon (AMRAP – Rounds and Reps)AMRAP 8 10 clean and jerks (55%) 10 box jumps (30/24) 10 burpeesMetcon2 Minute Max Double Unders (AMRAP – Reps)2 Minute...
