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 | Apr 30, 2017 | Uncategorized
170501Warm-upWarm-upcoach ledStrengthBack Squat (5×1)10 minutes to build to a heavy single. Start at 60% and build.MetconMetcon (Time)10 clean and jerk (95/63) 30 double unders 10 clean and jerk (115/83) 30 double unders 10 clean and jerk (135/93) 30 double...
by Sean Osborne | Apr 30, 2017 | Uncategorized
170502Warm-upWarm-upcoach ledStrengthBack Squat (5×1)10 minutes to build to a heavy single. Start at 60% and build.MetconMetcon (AMRAP – Rounds and Reps)AMRAP 20 10 burpees 10 front rack lunges (25% of FS) 10 pull-ups 10 hspu 400m runRestCashout2 Minute Max...
by Sean Osborne | Apr 30, 2017 | Uncategorized
170503Warm-upWarm-upcoach ledStrengthBack Squat (5×1)10 minutes to build to a heavy single. Start at 60% and build.MetconMetcon (5 Rounds for reps)5 rounds: 1 minute at each station * wall balls (20/14) * box jumps (24/20) * sit-ups * American swings (53/35)rest...
by Sean Osborne | Apr 30, 2017 | Uncategorized
170504Warm-upWarm-upcoach ledStrengthBack Squat (5×1)10 minutes to build to a heavy single. Start at 60% and build.MetconMetcon (Weight)E2MOM 16 (8 sets) 3 hang pulls 2 hang power snatchBuild to a heavy set for the complex. Start at 55% of snatch.MetconMetcon...
by Sean Osborne | Apr 30, 2017 | Uncategorized
170505Warm-upWarm-upcoach ledStrengthBack Squat (5×1)10 minutes to build to a heavy single. Start at 60% and build.MetconBear Complex (EMOM 10)Power Clean Front Squat Push Press Back Squat Second Push PressEach movement must be discrete, focus on quality. 65% of...
by Sean Osborne | Apr 23, 2017 | Uncategorized
170227Warm-upWarm-upcoach ledStrengthMetconE2MOM 10 10 shoulder press (45%) 20 box jumps (24/20)Shoulder Press (5×10)MetconMetcon (AMRAP – Rounds and Reps)AMRAP 6 5 strict pull-ups 10 hr push-ups 15 jumping air squatsRestMetconMetcon (AMRAP – Rounds...
by Sean Osborne | Apr 23, 2017 | Uncategorized
170228Warm-upWarm-upcoach ledStrengthMetconEMOM 12 odd: 5 back squats (65%) even: 15 sit-upsBack Squat (6×5)MetconMetcon (Time)30 pull up buy in 3RFT 8 G2OH (75% strict press) 4 muscle ups 20 med ball cleans (20/14) 400m med ball runGunnery Sergeant Elia...
by Sean Osborne | Apr 23, 2017 | Uncategorized
170224Warm-upWarm-upcoach ledStrengthClean and Jerk (E3MOM 18 (6 sets))3@70, 3@70, 3@80, 3@80, 2@90, 2@90%MetconMetcon (AMRAP – Rounds and Reps)AMRAP 12 15 back squats (95/65) 10 hspu 5 c2bMobility and RecoveryWarm-upcoach led
by Sean Osborne | Apr 23, 2017 | Uncategorized
170225Warm-upWarm-upcoach ledStrengthMetconEMOM 12 odd: 10 alternating FR lunges even: 5 t2b, 5 hr push-ups 25% of back squatFront Rack Lunge (6×10)MetconMetconEMOM 20 A: 10 thrusters (95/65) B: 25 sit-ups C: 15 deadlifts D: 30 second plank (forearm)Mobility and...
