by Sean Osborne | Aug 1, 2022 | WOD
Wednesday, August 3rd 2022Warm-upA. General 60sec Row 5/5 Single arm banded Y pulls 5 Banded OHS 5 Deep squat banded Y pulls B. Mobility PNF lat stretch on floor 5 rep/arm – Contraction for 7-10 seconds – stretching for 10 seconds C. Specific 3 Tall Snatch...
by Sean Osborne | Jul 31, 2022 | WOD
Tuesday, August 2nd 2022Warm-upA. General 2 sets 30sec Row/Bike/Ski 5 RDL Jump @empty bar 10 Rotating T spine squats B. Specific 3 Hang clean pull 3 Tall power cleans 5 Front rack elbow rotations 3 Tempo power cleans 3 Pause Front squats* *Pause for 2 seconds in the...
by Sean Osborne | Jul 30, 2022 | WOD
Monday, August 1st 2022Warm-upA. General 20 Banded press 20 Plate hops 10 Dual DB Z press 20 Double unders 3 Inch worms B. Mobility Foam roller + Mini band wall slide 10 repetition slow and controlled C. Jerk Drills Footwork: No bar split lands Bar path: 3 sets 3...
by Sean Osborne | Jul 29, 2022 | WOD
Sunday, July 31st 2022Warm-upA. General 3 rounds 30sec Row or Bike @increasing intensity on each min 30sec Banded Good mornings B. Mobility World’s greatest Stretch 10 reps per side C. Specific 3 sets 5/side Jumping bulgarian split squat 10 Alternating Curtsy...
by Sean Osborne | Jul 28, 2022 | WOD
Saturday, July 30th 2022Warm-upA. General 400m Run 5 Inchworms 200m Run 7 mini band wall slides 100m Run 10 alternating Y arm raises on a box* B. Specific 2 sets 50′ A skips + 50′ Sprint 50′ Butt kicks + 50′ Sprint 9 Hollow banded lat pull...
by Sean Osborne | Jul 27, 2022 | WOD
Friday, July 29th 2022Warm-upA. General EMOM 4minutes Odd: Bike/Row/Ski Even: PVC/Empty bar OHS B. Activation Deep Squat Banded Y Pull 2 x 5 reps, 10 sec rest between sets C. Specific Pull: – 5 Snatch deadlifts – 5 Pause* Snatch deadlifts – 5 Hang...
by Sean Osborne | Jul 26, 2022 | WOD
Thursday, July 28th 2022Warm-upA. General 2 rounds 60 sec Row 30sec/ side Elevated Banded ankle rocks 30sec Full squat T spine rotations B. Activation 2 rounds 4/4 Front foot elevated, front rack split squats* 4 Front rack elbow rotations * Elevate the front foot with...
by Sean Osborne | Jul 25, 2022 | WOD
Wednesday, July 27th 2022Warm-upA. General 3mins Row or Bike @increasing intensity on each min 10 Empty Bar thrusters B1. Specific JERK – Split Stance Jerk press – Tall Jerk, Forehead height* – Dip + Pause in Drive + Tall Jerk – Tempo Split...
by Sean Osborne | Jul 24, 2022 | WOD
Tuesday, July 26th 2022Warm-upA. General 10/8 cal Row/Bike/Ski or 200m Run @Easy 25’/25′ Single arm OH Carry 4/side PNF lat stretch on floor B. Mobility Foam roller wall slide 10 repetition slow and controlled C1. Specific (Pre rope climb) -7 Banded W-Y -7...
by Sean Osborne | Jul 23, 2022 | WOD
Monday, July 25th 2022Warm-upA. General Row 2 mins 25′ samson stretch lunges 25′ Banded Monster Walk B. Mobility Lateral banded hip mobilization + knee drive 2 sets of 10-15 knee drive/leg C. Specific Snatch Drills (Metcon) 7 Snatch RDL 7 muscle Snatch 5...
by Sean Osborne | Jul 22, 2022 | WOD
Sunday, July 24th 2022Warm-upA. General 800m Run 50’ lunge + twist 7 Push-up to downward dog 7 Pause ring rows B. Mobility PNF lat stretch on floor 10 rep/arm – Contraction for 7-10 seconds – stretching for 10 seconds WeightliftingMetcon (Time)5 sets...
