by Sean Osborne | Aug 12, 2022 | WOD
Sunday, August 14th 2022Warm-upA. General 3 sets 20 sec Machine sprint 25/25’ Single KB OH Carry @ heavy B. Mobility Prayer stretch with foam roller 2 x 7-10 PNF breaths: Contract on the inhale, relax + lengthen on the exhale C. Specific 50’/arm Bottom Up...
by Sean Osborne | Aug 11, 2022 | WOD
Saturday, August 13th 2022Warm-upA. General 3mins Row or Bike @increasing intensity on each min B. Mobility World’s Greatest Stretch 10 reps/side C. Specific 2 sets @Hard 2-4 Bar facing burpees 3-5 Thrusters 5-7 Seated ttb* Rest 1 minMetconMetcon (3 Rounds for...
by Sean Osborne | Aug 10, 2022 | WOD
Friday, August 12th 2022Warm-upA. General 3 sets 5/5 Front rack reverse lunges 5/5 KB/DB windmills 10 DB deadlifts @ 2xDB’s 10 DB squats x 2 DBs B. Mobility PNF lat stretch on box 5 repetitions – 5 seconds pushing against the box with your elbows – 5...
by Sean Osborne | Aug 9, 2022 | WOD
Thursday, August 11th 2022Warm-upA. General 2 sets 50ft butt kicks + 100m Run 10 Air squats 7 Tall kneeling Banded Angels B. Mobility Lateral banded hip mobilization + knee drive 2 sets of 10-15 knee drive/leg C. Specific Tempo Snatch deadlifts Tempo snatch deadlift...
by Sean Osborne | Aug 8, 2022 | WOD
Wednesday, August 10th 2022Warm-upA. General 30 second machine @ easy 5 Pause air squats 25’ duck walk 5 Pause air squats 30 second machine @ hard B. Mobility 90/90 hip rotations 12 rotations (6/6) C. Activation 2 sets 10 Banded knee external rotations: 8/8...
by Sean Osborne | Aug 7, 2022 | WOD
Tuesday, August 9th 2022Warm-upA. General 2min Machine -10/10 single arm banded rows -10 Pause ring rows* -6 Slam balls *Pause 2 seconds with chest to rings B. Mobility Child’s pose 60 seconds -Focus on connecting breathing: Inhale = contract Exhale = Relax and...
by Sean Osborne | Aug 6, 2022 | WOD
Monday, August 8th 2022Warm-upA. General 60sec Row 30 sec/side World’s greatest stretch (15sec/side) 10 Deep squat banded Y pulls + controlled eccentric B. Specific Bang, bang footwork drill, then: 3 sets @30-50% 3 Snatch lift offs 3 Muscle snatch 3 OHS 3 Tempo...
by Sean Osborne | Aug 5, 2022 | WOD
Sunday, August 7th 2022Warm-upA. General 3 rounds 12/10 cal Row or 200m Run @increasing intensity 10 Rotating scorpions 5/5 Hanging scapular C.A.R’s B. Activation 3 sets 5 Pause strict press* 5 Beat swings + 3 Pause ring rows 10 Banded W-Y *Pause for 2 seconds...
by Sean Osborne | Aug 4, 2022 | WOD
Saturday, August 6th 2022Warm-upA. General "Tubthumping" Put on Chumbawamba’s song Tubthumping. Start doing either jumping jacks, high knees or butt kicks the whole song. But anytime you hear "I get knocked down" you lay down on the floor....
by Sean Osborne | Aug 3, 2022 | WOD
Friday, August 5th 2022Warm-upA. General 30sec Easy Row or Bike 30sec Air Squats 30sec Moderate Row or Bike 30sec Full squat T-spine rotation 30sec Hard Row or Bike B. Mobility Lateral banded hip mobilization + knee drive 2 sets of 10-15 knee drive/leg C. Specific 3...
by Sean Osborne | Aug 2, 2022 | WOD
Thursday, August 4th 2022Warm-upA. General 3 min @ increasing intensity on Machine of choice. B. Mobility Prayer stretch with foam roller 3 x 5-10 breaths while holding the stretch C. Specific Gymnastic technical 4 sets 3 Elevated arch to hollow drill 5 Glide kip + 3...
