by Sean Osborne | May 20, 2017 | Uncategorized
170526Warm-upWarm-upcoach ledStrengthBack Squat (1-1-1-1-1)10 minutes to build to a heavy single. Start at 60% and build.MetconMetconTBAMobility and Recovery
by Sean Osborne | May 20, 2017 | Uncategorized
170522Warm-upWarm-upcoach ledStrengthBack Squat (1-1-1-1-1)10 minutes to build to a heavy single. Start at 60% and build.MetconDT (Time)5 Rounds for time: 12 Deadlifts, 155# / 105# 9 Hang Power Cleans, 155# / 105# 6 Push Jerks, 155# / 105# In honor of USAF SSgt...
by Sean Osborne | May 20, 2017 | Uncategorized
170523Warm-upWarm-upcoach ledStrengthBack Squat (1-1-1-1-1)10 minutes to build to a heavy single. Start at 60% and build.MetconMetcon3 minutes at each station: *row 500m PR +30% *3 bear complex (50% C&J), 15 double unders *5 pull-ups, 10 push-ups, 15 air squats...
by Sean Osborne | May 12, 2017 | Uncategorized
170515Warm-upWarm-upcoach ledStrengthFront Squat (1-1-1-1-1)10 minutes to build to a heavy single. Start at 60% and build.MetconMetcon (AMRAP – Rounds and Reps)AMRAP 10 5 shoulder press (65%) 10 t2b 15 Russian swings (70/53)MetconMetcon (Weight)E3MOM 9 (3 sets)...
by Sean Osborne | May 12, 2017 | Uncategorized
170516Warm-upWarm-upcoach ledStrengthFront Squat (1-1-1-1-1)10 minutes to build to a heavy single. Start at 60% and build.StrengthMetcon (Weight)E2MOM 10 (5 sets) hang clean pull hang power clean hang squat clean 2 front squats split jerkuse 75% of C&J,...
by Sean Osborne | May 12, 2017 | Uncategorized
170517Warm-upWarm-upcoach ledStrengthFront Squat (1-1-1-1-1)10 minutes to build to a heavy single. Start at 60% and build.StrengthHang Clean (5×2)10 mintues to establish a 2RM hang squat clean (above the knee)MetconMetcon (Time)3RFT 20 American swings (53/35)...
by Sean Osborne | May 12, 2017 | Uncategorized
170518Warm-upWarm-upcoach ledStrengthFront Squat (1-1-1-1-1)10 minutes to build to a heavy single. Start at 60% and build.MetconMetcon (Time)for time: 20 bar muscle ups 20 snatches (55%) 20 front rack lunges 20 hspu12 minute capMetconMetcon (AMRAP – Rounds and...
by Sean Osborne | May 12, 2017 | Uncategorized
170519Warm-upWarm-upcoach ledStrengthFront Squat (1-1-1-1-1)10 minutes to build to a heavy single. Start at 60% and build.MetconKelly (Time)5 Rounds for time of: 400m Run 30 Box Jumps, 24” / 20” 30 Wall-Ball Shots, 20# / 14#Mobility and...
by Sean Osborne | May 7, 2017 | Uncategorized
170509Warm-upWarm-upcoach ledStrengthBack Squat (5×1)10 minutes to build to a heavy single. Start at 60% and build.MetconMetcon (Time)10! box jumps (30/24) goblet squats (70/53)10 minute capMetconMetcon (Time)50 Russian swings (70/53) 50 sit-ups 50 air squats 50...
by Sean Osborne | May 7, 2017 | Uncategorized
170510Warm-upWarm-upcoach ledStrengthBack Squat (5×1)10 minutes to build to a heavy single. Start at 60% and build.MetconMetcon (Weight)EMOM 10 odd: 3 hang snatch pull, 1 power snatch even: 5 heaving snatch balance55% of snatchMetconMetcon (3 Rounds for reps)3...
by Sean Osborne | May 7, 2017 | Uncategorized
170511Warm-upWarm-upcoach ledStrengthBack Squat (5×1)10 minutes to build to a heavy single. Start at 60% and build.StrengthClean (5×3)12 minutes to build to a heavy 3 rep TNG squat cleanMetconMetcon (4 Rounds for reps)2 minute max: t2b double unders wall...
