by Sean Osborne | Oct 12, 2017 | WOD
171012Warm-upWarm-upcoach ledWarm-upsumo deadlift reviewStrengthSumo Deadlift (death by)aim for 12-15 minutesMetconWarm-upTurkish get-up reviewMetcon (Weight)3 rounds 8 kb snatch R 8 kb snatch L 2 alt Turkish get-up 400m runMobility and...
by Sean Osborne | Oct 12, 2017 | WOD
171013Warm-upWarm-upcoach ledWarm-upbehind the neck push jerkStrengthBehind The Neck Jerk (1×1)15 minutes to get a heavy singleSingle Arm Row (3×10 each)MetconMetcon (AMRAP – Rounds and Reps)AMRAP 10 3 shoulder press (70%) 3 push press 3 jerk 12 alt...
by Sean Osborne | Oct 11, 2017 | WOD
171011 (mental toughness)Warm-upWarm-upcoach ledMetconMetcon (Time)200 wall balls (20/14)Every time you break or drop do 20 double unders or 40 single unders. 30 minute capMobility and Recovery
by Sean Osborne | Oct 10, 2017 | WOD
171010Warm-upWarm-upcoach ledWarm-uphollow body workMetconMetconEMOM 12 even: 10 ring rows odd: 5 shoulder press (60-70%)Shoulder Press (6×5)record from emomMetconMetcon (Time)4 Rounds 50 Russian swings (53/35) 30 sit-ups 10 jumping lungesMobility and...
by Sean Osborne | Oct 9, 2017 | WOD
171009Warm-upWarm-upcoach ledMetcon’Easy’ Mary (AMRAP – Rounds and Reps)Complete as many rounds in 20 minutes as you can of: 5 Handstand Push-ups 10 Pull-ups 25 SquatsStrengthOverhead Squat (2-2-2-2-2-2-2)climbingBent Over Row (3×6 each)Mobility...
by Sean Osborne | Oct 6, 2017 | WOD
171006Warm-upWarm-upcoach ledStrengthFront Squat (3×12)40-60% acrossHand Over Hand Sled Pull (3×30′)moderate MetconMetcon (Time)10 hspu 20 cleans (115/80) 30 sit ups 40 lunges 50 double unders 800m runMobility and...
by Sean Osborne | Oct 5, 2017 | WOD
171005Warm-upWarm-upcoach ledStrengthMetcon (Weight)E2MOM 16 3 snatch hang pulls power snatch 2 overhead squatMetconMetcon (AMRAP – Rounds and Reps)AMRAP 12 12 KB snatch L 12 KB snatch R 12 goblet squats 12 alt side lungesMobility and...
by Sean Osborne | Oct 4, 2017 | WOD
171004Warm-upWarm-upcoach ledStrengthMetcon (Weight)200′ Odd Object Carrysandbags, husafell stone, kegs, stonesSingle Arm Row (3×10)MetconMetcon (Time)3 Rounds 400m Run 5 wall walksMobility and Recovery
by Sean Osborne | Oct 3, 2017 | WOD
171003Warm-upWarm-upcoach ledMetconGrace (Time)For Time: 30 Clean and Jerks, 135# / 95#StrengthDeadlift (3-3-3-X)70% acrossSingle Leg Deadlift (3×10)Mobility and Recovery
by Sean Osborne | Oct 2, 2017 | WOD
171002Warm-upWarm-upcoach ledStrengthShoulder Press (6×3)build to a 3RMSide Delt Raise (3×12)Banded Face Pulls (2×15)MetconMetcon (Time)12-1 thrusters (75/53) 1-12 bar facing burpees15 minute capMobility and Recovery
by Sean Osborne | Sep 29, 2017 | WOD
170929Warm-upWarm-upcoach ledStrengthBack Squat (5-5-5-5-5)+5lbsShoulder Press (5-5-5-5-5)+5lbsMetconMetcon (AMRAP – Rounds)3 Rounds of: AMRAP 3 Bear Complex (135/95)Count full rounds only. Rest 1 minute between rounds. All movements must be discrete.Mobility...
