by Sean Osborne | Jul 21, 2022 | WOD
Saturday, July 23rd 2022Warm-upA. General 60 seconds Row/Bike/Run/Ski @Easy 10 Barbell good mornings 10 Samson lunges B. Mobility PNF Pigeon Stretch 5 seconds Contraction, pushing knee into the floor 5 seconds stretch, relax and bring the chest over the knee *If any...
by Sean Osborne | Jul 20, 2022 | WOD
Friday, July 22nd 2022Warm-upA. General 60sec Row/Bike/Run/Ski @ easy 30sec Banded sidewalks (15sec/side) 60sec Row/Bike/Run/Ski @ Moderate 30 sec Pause Air squats 60sec Row/Bike/Run/Ski @ Hard B. Mobility Full squat T spine rotations 60sec C. Specific 3 halting clean...
by Sean Osborne | Jul 19, 2022 | WOD
Thursday, July 21st 2022Warm-upA. General 3 sets 20 sec Machine sprint 25’ Inch worms B. Mobility Prayer stretch with foam roller 2 x 7-10 PNF breaths: Contract on the inhale, relax + lengthen on the exhale C. Specific prep 2 sets 3-5 Deficit hspu 3-5 Strict...
by Sean Osborne | Jul 18, 2022 | WOD
Wednesday, July 20th 2022Warm-upA. General 1 round 60sec Row/Bike/Ski 7/7 Single leg Snatch RDL with empty bar 10 Rotating Scorpions 10 Muscle squat snatch B. Mobility Barbell Trap smash 1 x 30-40 secs/side (moving arm) C. Specific 2 sets @30-50% 3 Tempo Snatch Pull 3...
by Sean Osborne | Jul 17, 2022 | WOD
Tuesday, July 19th 2022Warm-upA. General 2 rounds 30 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 16, 2022 | WOD
Monday, July 18th 2022Warm-upA. General 2-3 sets 30 seconds Stiff leg row 6 Inchworm push up into downward dog 6 Band strict press B1. Mobility PNF banded lat stretch 2 sets of 10 reps/arm B2. Push Press Drills – 20-30 secs Front Rack Mobility, elbows forward...
by Sean Osborne | Jul 15, 2022 | WOD
Sunday, July 17th 2022Warm-upA. General Amrap 5 minutes 20 second machine 5 med ball cleans 5 MEdball good mornings 5 plank into downward dog B. Mobility/Activation Calf pedals 2 x 30 seconds 2x 6 Hip Hikes C. Specific Prep 2 sets 30 seconds banded march 30 seconds...
by Sean Osborne | Jul 14, 2022 | WOD
Saturday, July 16th 2022Warm-upA. General 3 rounds 30sec Bike/Row/Run 10 glute bridge floor presses 10 inchworm (no push up) B. Mobility Push-up plank to shoulder extension on parallette or boxes 10 repetitions C. Specific 2 sets 50’ A skips 50’ Butt kicks...
by Sean Osborne | Jul 13, 2022 | WOD
Friday, July 15th 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 | Jul 12, 2022 | WOD
Thursday, July 14th 2022Warm-upA. General EMOM x 9 1. 60sec Bike or Row @ Ascending intensity 2. 30sec RDL + Reach 3. 30sec low box jumps B. Mobility PNF Hamstring stretch 45 sec per side – 5 seconds contraction, pushing against the band with your foot – 5...
by Sean Osborne | Jul 11, 2022 | WOD
Wednesday, July 13th 2022Warm-upA. General EMOM 4 Odd: Bike/Row/Ski Even: 1 Air squat every 3 or 5 or 7 seconds, etc B. Activation Standing banded psoas march 20 alternating reps C. Activation 2 sets 7/7 banded monster walks 5 Wall balls @As high as possible 3...
