by Sean Osborne | Dec 1, 2017 | WOD
171201 (competition)Warm-upWarm-upcoach ledMetconFight Gone Bad (3 Rounds for reps)Three rounds of: Wall-ball Shots (Reps), 20# Sumo deadlift high-pull (Reps), 75# Box Jumps, 20" (Reps) Push-press (Reps), 75# Row (Calories) 1-minute restStrengthPull-Up Negative...
by Sean Osborne | Nov 30, 2017 | WOD
171130 (practice)Warm-upWarm-upcoach ledStrengthDeadlift (8×1)E2MOM 16MetconMetcon (Time)7 rounds 20 Russian swings (53/35) 15 beat swings 10 goblet squats 5 inch worms with push-up15 minute capMetcon (Time)Max wall sit4 minute capMobility and...
by Sean Osborne | Nov 29, 2017 | WOD
171129 (competition)
by Sean Osborne | Nov 28, 2017 | WOD
171128 (practice)Warm-upWarm-upcoach ledStrengthZercher Squat (6×3)build to a heavy 3MetconMetcon5 rounds 20 doubles 20 push-ups 3 squat cleans (165/115)2 Minute Max T2BMetcon200′ walking lungeMobility and Recovery
by Sean Osborne | Nov 27, 2017 | WOD
171127 (practice)Warm-upWarm-upcoach ledMetconMetconTabata: alternate plank and flutter kick16 rounds total. Plank on forearm.MetconIn teams of 2: AMRAP 6 sprint, 4 burpees, bear crawl Metcon27-21-15-9-3 box jump (24/20) sit-upsMobility and...
by Sean Osborne | Nov 22, 2017 | WOD
171122 (mental toughness)MetconMetconThanksgiving Sample Platter
by Sean Osborne | Nov 21, 2017 | WOD
171121 (competition)Warm-upWarm-upcoach ledMetconMetconEMOM 12 odd: 3 push press (70-80%) even: 5 strict chin-upPush Press (6×3)Chin-UpsStrengthBanded Press Down (3×20)Metcon500m RowMax Effort 500m Rowrest until recovered400m RunMax Effort 400m RunMobility...
by Sean Osborne | Nov 20, 2017 | WOD
171120 (practice)Warm-upWarm-upcoach ledStrengthThruster (10-5-5-3-3-1-1-1-1)build to a heavy singleMetconMetconAMRAP 14 20 Russian swings (53/35) 2 wall walks 10 KB front squats R arm 10 KB front squats L arm 20 mountain climbersMobility and...
by Sean Osborne | Nov 17, 2017 | WOD
PracticeWarm-upCoach Led StrengthBack Squat (75% – 85%)Goblet / Sandbag/ DB Pause Squats3 second hold at the bottomGymnasticsKnee Jumps (3 sets of 10 )MetconMetcon50 Double Under Buy In (or 150 Single Unders) 50 Air Squats 40 Lunges (alternating) 30 Deadlifts 20...
by Sean Osborne | Nov 16, 2017 | WOD
PracticeWarm-upCoach LedStrengthPinch Grip Carry3 times around the Gym1 Arm Farmers Carry (200ft. Change arms at 100ft)MetconMetcon3 Rounds For Time 20 Box Jumps 5 Man Makers (Push Up, Row each arm, Cluster) 15 Sit UpsMobility and RecoveryMulti-directional wrist...
by Sean Osborne | Nov 15, 2017 | WOD
171115 (competition)Warm-upWarm-upcoach ledStrengthHigh-Hang Snatch (5×3)Hang Snatch (3×2)MetconElizabeth21-15-9 Clean, 135# / 95# Ring DipsMobility and Recovery
