by Sean Osborne | Oct 6, 2022 | WOD
Saturday, October 8th 2022Warm-upA. General EMOM x 9 1. 60sec Bike or Row @ Easy 2. 30sec in and out squats 3. 30sec Downward dog hold + calf pedals B. Specific 2 sets 5 Banded Good mornings 5 Pause wallballs @ as high as possible 5 Box Jump + step down @ ascending...
by Sean Osborne | Oct 5, 2022 | WOD
Friday, October 7th 2022Warm-upA. General 2 rounds 1mins Jump rope (single or DU) 30sec alternating hamstring scoops 30sec alternating quad pulls B. Specific 1-2 set -5/side KB/DB Single leg RDL -10 Band abduction glute bridges -10 Banded back squats (at the knees) @...
by Sean Osborne | Oct 4, 2022 | WOD
Thursday, October 6th 2022Warm-upA. General 3 rounds 30 sec Row or Bike 30 sec Inchworms B. Mobility Rotating scorpions 60 seconds C. Specific 3 sets 5 x 1&1/4 push-ups* 5 Bench press @ascending * https://youtu.be/Ud9_7anNdjU *Beginners can do these hand...
by Sean Osborne | Oct 3, 2022 | WOD
Wednesday, October 5th 2022Warm-upA. General 60sec Row/Bike/Ski 7 Pause Frankenstine Squats @empty bar 10 Rotating T spine squats B. Mobility Rotating Hip 90/90 2x 30sec on/ 10sec off C. Specific 3 sets 4 Front squat 1 & 1/4: ramp up 4/4 Deficit split squat:...
by Sean Osborne | Oct 2, 2022 | WOD
Tuesday, October 4th 2022Warm-upA. General 1min Easy Machine 30sec Rotating Scorpions 1min Moderate Machine 30sec Scap pushes 1min Hard Machine B. Mobility World’s greatest stretch 5 repetitions/side C. Specific Gymnastic Every 30 sec for 5 mins 1- 1-3 reps of...
by Sean Osborne | Oct 1, 2022 | WOD
Monday, October 3rd 2022Warm-upA. General 2 minutes Row or Bike or run 5/5 Dead bug (Hold every rep for 3 seconds) 5 Snatch grip RDL 5 Snatch grip bent over row B. Specific B1. Activation 2 sets 10 Full squat T spine rotations 5 Box Jumps 5/5 Empty barbell OH Lunges...
by Sean Osborne | Sep 30, 2022 | WOD
Sunday, October 2nd 2022Warm-upA. Activation 3 sets 5/5 Single arm DB floor press 3 Dynamic push-ups 5/5 Single leg hip thrusts @ ascending *DB in lap B. Mobility Prayer stretch with foam roller 2 x 7-10 PNF breaths: Contract on the inhale, relax + lengthen on the...
by Sean Osborne | Sep 29, 2022 | WOD
Saturday, October 1st 2022Warm-upA. General Bike/Row/Run/Ski 5 minutes @ 30s Easy, 20s Moderate, 10s Hard, nose breathing B. Mobility PNF hamstring stretch 5x – 7 seconds contraction pushing against the band with your foot – 7 seconds stretch, pulling your...
by Sean Osborne | Sep 28, 2022 | WOD
Friday, September 30th 2022Warm-upA. General 60 sec Row or Bike 10 rotating scorpions 5 push up to downward dogs 60 sec Row or Bike 10 Alternating Box Y raises 5/5 Single arm banded straight arm lat pull down B. Specific EMOM 6 Min 1- 10 straight arm banded lat pull...
by Sean Osborne | Sep 27, 2022 | WOD
Thursday, September 29th 2022Warm-upA. General Amrap 5 30sec Row/Bike/Ski 10 curtsy lunges B. Specific 2 sets 7/7 Banded monster walks 6 x 90/90 hip rotations 5 jumping back squat @4sec eccentricWeightliftingBack Squat (3-4 x 8 @78% + 4 sec eccentric)TC: 20 min Score:...
by Sean Osborne | Sep 26, 2022 | WOD
Wednesday, September 28th 2022Warm-upA. General 400m run 10 wallballs 5/5 suitcase deadlift B. Mobility Banded med ball T spine Mobility 60s C. Specific 3 RDL 3 Tempo hang clean high pulls 3 Hang muscle clean 3 Hang power clean 5 Front SquatsWeightliftingMetcon...
