by Sean Osborne | Nov 14, 2017 | WOD
171114 (practice)Warm-upWarm-upcoach ledStrengthDeficit Deadlift (4×3)coach assigned weightHip Extension (2×10)Banded Pull Through (2×10)tethered to the rig, straddling the band.StrengthMetconDeadlift (10,000/7000) 15 min capMobility and...
by Sean Osborne | Nov 13, 2017 | WOD
171113 (competition)Warm-upWarm-upcoach ledStrengthShoulder Press (5×2)90% acrossAb Wheel (3×15)rings can be usedMetcon1/2 ChelseaEvery minute on the minute for 15 minutes: 5 Pull-ups 10 Push-ups 15 SquatsMobility and Recovery
by Sean Osborne | Nov 10, 2017 | WOD
171110 (competition)Warm-upWarm-upcoach ledMetconAmanda9-7-5 Muscle-ups Snatch, 135#/95#2 Minute Max Double UndersStrengthBent Over Row (5×10)db/kbHand Over Hand Sled Pull (1×1)to failureMobility and Recovery
by Sean Osborne | Nov 9, 2017 | WOD
171109 (practice)Warm-upWarm-upcoach ledStrengthMetcon5x5 odd object squat sandbag/keg/odd object5 stations 5 reps uneven surface, toes up, narrow stance, staggered stance, wide stance MetconMetcon10 MU/C2B 50 single unders 20 snatches (95/65) 50 SUs 30 lateral bar...
by Sean Osborne | Nov 8, 2017 | WOD
171108 (practice)Warm-upWarm-upcoach ledStrengthMetconEMOM 14 odd: 4 push press 50-60% even: 4 strict pull upsMetconMetconTabata: kb clean & press (53/35) hr push-ups alt hollow & archScore the lowest of each movement. Finish all 8 rounds of one movement...
by Sean Osborne | Nov 7, 2017 | WOD
171107 (mental toughness)Warm-upWarm-upcoach ledMetconMetcon30 Rounds 5 wall balls (20/14) 4 db/kb snatch 3 push-upsMobility and Recovery
by Sean Osborne | Nov 6, 2017 | WOD
171106 (practice)Warm-upWarm-upcoach ledStrengthSnatch Grip Deadlift (5×5)55-65% of 1RM deadliftHip Extension (3×12)TRX Y-Raises (3×15)MetconMetconAMRAP 10 6 power cleans (135/95) 6 lateral bar burpees 9 deadlifts 12 pull-upsMobility and...
by Sean Osborne | Nov 3, 2017 | WOD
171103 (practice)Warm-upWarm-upcoach ledStrengthSplit Jerk (3-3-3-3-3)heavy triple for the dayMetconBicep Curl 10-10-10-10barbellMetconMetconsquat clean hang squat clean front squat push press split jerk15 minutes to build to a heavy single.Mobility and...
by Sean Osborne | Nov 2, 2017 | WOD
171102 (competition)Warm-upWarm-upcoach ledStrengthSumo Deadlift (10-5-5-3-3-1-1-1-1)work to a heavy singleSIngle Leg Glute Bridge (3×12 each)MetconMetconEMOM 14 3 Deadlift (80-90%) 3 box jumps (30/24)Mobility and Recovery
by Sean Osborne | Nov 1, 2017 | WOD
171101 (practice)Warm-upWarm-upcoach ledStrengthChin-Ups (6×3)wieghted if possibleDips (5xME)MetconMetcon10 Rounds DU 10-100 Russian swings 1-10 (heavy)Mobility and Recovery
by Sean Osborne | Oct 31, 2017 | WOD
171031 (practice)Warm-upWarm-upcoach ledStrengthMetcon4x100′ sandbag carry 4×100′ farmers carryMetconMetconAMRAP 20 400m run 3 sandbag over the shoulder (assigned) 6 knees to chest 9 push-ups 12 sit-upsMobility and...
