by Sean Osborne | Jul 21, 2019 | WOD
190722Warm-upCoach LedMetconFront Squat (2-2)85% tempo 6000MetconMetcon (AMRAP – Rounds and Reps)AMRAP 20 15 wallballs (20/14) 10 hang cleans (95/65) 15 sit-ups 10 pull-upsMobility and Recovery
by Sean Osborne | Jul 21, 2019 | WOD
190723Warm-upCoach LedMetconMetcon (Time)4 rounds 5 push press (75%) 10 t2b 15 deadlifts 800m runMobility and Recovery
by Sean Osborne | Jul 18, 2019 | WOD
Team WorkoutMetconMetcon (Time) buy in: 1 mile run —– 8 rounds 20 pull-ups 20 burpee box jump overs —— cash out: 800m runPartners run together and split each movement in full sets of 10 each. For each round finish all wall balls before doing...
by Sean Osborne | Jul 14, 2019 | WOD
190716Warm-upCoach LedMetconMetcon (Weight)E3MOM 30 3 shoulder press (85%) 20 sit-ups 20 double undersChallengeMetcon10x50m sprintSprint 50m, walk 50m as the rest period.
by Sean Osborne | Jul 14, 2019 | WOD
190717Warm-upCoach LedMetconDeadlift (2-2-2-2)90% acrossMetconMetcon (Time)Buy In 200m run, 50m walking lunge Then: 5 rounds 5 box jumps (30/24) 10 hang power cleans (95/65) 15 push-ups
by Sean Osborne | Jul 14, 2019 | WOD
190718Warm-upCoach LedMetconBench Press (2-2-2-2)90% acrossPendlay Row (5-5-5-5-5)moderateMetconMetcon (AMRAP – Rounds and Reps)AMRAP 10 10 alt db snatch (50/35) 10 hspu 10 pull-ups
by Sean Osborne | Jul 14, 2019 | WOD
190719Warm-upCoach LedMetconMetcon (Time)10 rounds 8 thrusters (95/65) 200m run 8 hang power snatch 8 burpeesWork in teams of 2, alternating full rounds.ChallengeMetcon3x400m run2 minute rest between
by Sean Osborne | Jul 14, 2019 | WOD
190715Warm-upCoach LedMetconBack Squat (2-2-2-2)85% across tempo 4000MetconMetcon (Time)21-15-9 Russian swings (53/35) burpees
by Sean Osborne | Jul 14, 2019 | WOD
190714ChallengeAfter the first set of push-ups catch your breath and go immediately into the breathing exercise for 3 full rounds. After the breathing exercise go immediately into the last set of push-ups.Push-ups (1xME)Breath Work (Wim)breathing day Push-ups...
by Sean Osborne | Jul 12, 2019 | WOD
190713ChallengeMetcon4x200msprint 200m, walk back as the rest period. focus on breathing through the nose.
by Sean Osborne | Jul 7, 2019 | WOD
190708Warm-upCoach LedMetconDeadlift (3-3-3-3)80% across, no drop or re-grip. NO CLIMBING, QUALITY SETS!MetconMetcon (Weight)E3MOM 18 6 good mornings (1/2 bodyweight) 6 knee jumps 6 box jumps (30/24) 6 burpeesChallengeMetcon3x200m run, 1 minute betweenTry to focus on...
