by Sean Osborne | May 19, 2019 | WOD
190519MetconMetconMetcon (AMRAP – Rounds and Reps)AMRAP 40 30 burpee box jumps (24/20) 30 sit-ups 30 pull-ups 30 deadlifts (135/95) 30 push-ups 400m run
by Sean Osborne | May 12, 2019 | WOD
190515Warm-upCoach LedMetconMetcon (Weight)EMOM 6 20 Russian swings (70/53)MetconMetcon (4 Rounds for reps)Tabata: 1: back rack lunges (45) 2: plank hold 3: hollow hold 4: wall sitDo all 8 rounds of a movement before moving on to the next. One minute between...
by Sean Osborne | May 12, 2019 | WOD
190516Warm-upCoach LedMetconMetcon (5 Rounds for reps)AMRAP 3 5 hspu 10 sit-ups 30 double undersrest 1 minute between roundsMobility and Recovery
by Sean Osborne | May 12, 2019 | WOD
190517Warm-upCoach LedMetconPush Press (3-3-3-3-3)climbingDeadlift (3-3-3-3-3)climbingMetcon1000m Row (Time)Max Effort 1000m RowMobility and Recovery
by Sean Osborne | May 12, 2019 | WOD
190513Warm-upCoach LedMetconFront Squat (7-5-3-X)7 reps @55%, 5 reps @65%, 3 reps @75%, ME @85%MetconMetcon (AMRAP – Rounds and Reps)AMRAP 20 10 pull-ups 15 push-ups 20 air squats 400m runMobility and Recovery
by Sean Osborne | May 12, 2019 | WOD
190514Warm-upCoach LedMetconSquat Clean (1-1-1-1-1)10 minutes to find a heavy singleMetconMetcon (Weight)E2MOM 16 4 power cleansThe weight must increase each set. If you fail to increase the weight or do not make 4 reps the rest of the E2MOM will be 15 burpees per...
by Sean Osborne | May 11, 2019 | WOD
190511Warm-upCoach LedMetconShoulder Press (3-3-3-3-3)MetconSerey (AMRAP – Rounds and Reps)AMRAP 7 5 split cleans (135/95) 5 t2b 19 push-ups1-Mile Run (Time)Max Effort 1-Mile RunMobility and Recovery
by Sean Osborne | May 5, 2019 | WOD
190506Warm-upCoach LedMetconBack Squat (3-3-3-3-3)climbingMetconMetcon (Time)3 Rounds 400m run 10 front squats (95/65) 10 push press 10 lateral bar burpeesMobility and Recovery
by Sean Osborne | May 5, 2019 | WOD
190507Warm-upCoach LedMetconMetcon (Weight)EMOM 12 odd: 15 wall balls (20/14) even: 5 deadlifts (65%)score your deadlift weightMetconMetcon (Time)21-15-9 American swings (53/35) box jumps (30/24)Mobility and Recovery
by Sean Osborne | May 5, 2019 | WOD
190508Warm-upCoach LedMetconShoulder Press (3-3-3-3-3)MetconMetcon (Time)100 double unders 30 pull-ups 30 push-ups 30 air squats 100 double unders 20 pull-ups 20 push-ups 20 air squats 100 double unders 10 pull-ups 10 push-ups 10 air squatsMobility and...
by Sean Osborne | May 5, 2019 | WOD
190509Warm-upCoach LedMetconMetcon (Weight)E3MOM 12 10 front squats (55%) 15 ring rows 20 kb sumo deadlift high pull (53/35)score front squat weightMetconMetcon (Time)800m run 35 front squats (95/65) 400m run 15 front squatsMobility and...
