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 16, 2017 | Uncategorized
170417Warm-upWarm-upcoach ledStrengthClean and Jerk (E2MOM 12 (6 sets))3@70, 3@70, 3@80, 3@80, 2@90, 2@90%MetconMetcon (AMRAP – Rounds and Reps)AMRAP 15 40 Russian swings (53/35) 30 push-ups 20 t2b 10 goblet squatsMobility and RecoveryWarm-upcoach...
by Sean Osborne | Apr 16, 2017 | Uncategorized
170418Warm-upWarm-upcoach ledStrengthWeighted Step-ups (EMOM 12)back rack step ups (knee to hip height) odd: 5 right leg even: 5 left leg use 25% of back squatMetconMetconEMOM 21 A: 5 hspu, 5 c2b B: 5 box jumps (30/24), 5 jumping air squats C: 30 second hollow body...
by Sean Osborne | Apr 16, 2017 | Uncategorized
170419Warm-upWarm-upcoach ledStrengthPressing Snatch Balance (EMOM 12)odd: 6 pressing snatch balance even: 6 snatch hang pull (from 1) use 40% of snatchMetconMetcon (AMRAP – Rounds and Reps)5RFT 6 front squats (65%) 6 lateral bar burpees 12 wall balls...
by Sean Osborne | Apr 16, 2017 | Uncategorized
170420Warm-upWarm-upcoach ledStrengthShoulder Press (5×10)Pendlay Row (5×10)MetconMetcon (AMRAP – Rounds and Reps)AMRAP 10 3 bar muscle ups 6 alternating pistols 12 American swings (53/35) 24 double undersMetconMetcon (1 Rounds for reps)Tabata:...
by Sean Osborne | Apr 16, 2017 | Uncategorized
170421Warm-upWarm-upcoach ledStrengthBack Squat (EMOM 12)odd: 5 back squats (55%) even: 20 sit-upsMetconMetcon (Time)27-21-15-9-3 thrusters (75/53) burpeesMobility and RecoveryWarm-upcoach led
by Sean Osborne | Apr 9, 2017 | Uncategorized
170410Warm-upWarm-upcoach ledStrengthClean and Jerk (2@75, 2@75, 2@85, 2@85, 95, 95%)E2MOM 12 (6 sets)MetconMetcon (AMRAP – Rounds and Reps)AMRAP 6 10 back squats (35%) 35 double undersRestMetconMetcon (AMRAP – Rounds and Reps)AMRAP 12 10 thrusters (75/53)...
by Sean Osborne | Apr 9, 2017 | Uncategorized
170411Warm-upWarm-upcoach ledMetconMetconEMOM 10 odd: 12 ring rows, 12 sit-ups even: 6 hspu, 12 jumping air squatsMetconMetcon (Time)21-15-9 box jumps (24/20) deadlift (55%)MetconMetcon (Time)21-15-9 pull-up push press (55%)Mobility and RecoveryWarm-upcoach...
by Sean Osborne | Apr 9, 2017 | Uncategorized
170412Warm-upWarm-upcoach ledStrengthHeaving Snatch Balance (6×6)EMOM 12 odd: 6 heaving snatch balance even: 6 sn grip slide and drag use 60% of snatchMetconMetcon (AMRAP – Rounds and Reps)AMRAP 20 10 front squats (55%) 25 Russian swings (53/35) 400m...
by Sean Osborne | Apr 9, 2017 | Uncategorized
170413Warm-upWarm-upcoach ledMetconMetconTabata: hollow body supermanAlternate between the two movements so that you complete 8 rounds of each, 16 total.MetconFight Gone Bad (3 Rounds for reps)Three rounds of: Wall-ball Shots (Reps), 20# Sumo deadlift high-pull...
by Sean Osborne | Apr 9, 2017 | Uncategorized
170414Warm-upWarm-upcoach ledStrengthKettlebell Swing (5×25)E2MOM 10 25 Russian swings (unbroken)MetconMetcon (Time)in teams of 2: 14RFT 100′ SB carry 8 SB squats 6 hspu 4 t2b 2 c2bSandbags are to be held in a bear hug. Each partner completes a full round...
