by Sean Osborne | May 16, 2022 | WOD
Wednesday, May 18th 2022Warm-upA. General 3 sets 30 seconds jump rope 5 Muscle snatch (no hook grip, no contact) 5 Banded OHS B. Specific: Positions – 5 Snatch deadlift – 5 Snatch pull with pause @ optimal leg drive position (TALL position) – 5 Tempo...
by Sean Osborne | May 15, 2022 | WOD
Tuesday, May 17th 2022Warm-upA. General 1 min Row @easy 10 sec Ring support hold (top of dip) 5 Pike push ups 45 sec Row @moderate 10 sec Bottom of ring dip hold @ assisted or not 5 Strict press @ empty bar 30 sec Row @hard B. Activation 45 seconds/ side, Lat stretch...
by Sean Osborne | May 14, 2022 | WOD
Monday, May 16th 2022Warm-upA. General 2 sets 100m jog or shuttle runs in the gym 12 In and out squats 8 Good mornings B. Mobility Elevated Banded ankle rocks 2 sets of 10 -15reps/side, hold every stretch for 2-3 seconds C. Activation 2 sets 6/6 RDL with reach, slow...
by Sean Osborne | May 13, 2022 | WOD
Sunday, May 15th 2022Warm-upA. General 30 sec Row or Bike 30sec Strict Knees to elbows 30 sec Row or Bike 30sec Plate hops B. Mobility World greatest stretch 2 sets of 10-15 rep/side C. Specific 3 sets 20sec Row @ Hard 6 Slam balls or Pike ups (feet on...
by Sean Osborne | May 12, 2022 | WOD
Saturday, May 14th 2022Warm-upA. General 2 rounds 200m Run 30sec Quadruped calf pedals 15 sec Banded Good morningsMetconEva (Time)5 rounds for time: Run 800 meters 30 Kettlebell swing, 70# / 53# 30 Pull-upsTC: 50 min Score: Time Scaling options Beginner 400m Run 30...
by Sean Osborne | May 11, 2022 | WOD
Friday, May 13th 2022Warm-upA. General 1 set 60sec Row/Bike/Ski 7/7 Single leg RDL with empty bar 10 Rotating T spine squats B. Mobility PNF banded lat stretch 2 sets of 10 reps/arm C. Specific 2 sets 3 Hang clean pull 3 Tall power cleans 3 Front squats* 3 Tempo power...
by Sean Osborne | May 10, 2022 | WOD
Thursday, May 12th 2022Warm-upA. General 4min Bike/Row/Ski @easy-mod B. Mobility Prayer stretch with foam roller 3 x 5-10 breaths while holding the stretch Time:6:50—> C. Specific 2 sets 30 sec of double tap jumps* 25′ Walking lunge + twist 4 DB snatch...
by Sean Osborne | May 9, 2022 | WOD
Wednesday, May 11th 2022Warm-upA. General 30 sec Row or Bike 10 rotating scorpions 30 sec Row or Bike 10 Pause Ring rows 30 sec Row or Bike 10 Beat swings *Go into Part A. pull-ups at this point with time for practice and instruction* B. Mobility PNF Pigeon Stretch 5...
by Sean Osborne | May 8, 2022 | WOD
Tuesday, May 10th 2022Warm-upA. General 2 rounds 30 sec Row @ increasing intensity 30s Glute Bridge March* 30s Dynamic monkey clap** * ** B. Mobility 90/90 Hip stretch 30s/side C. Specific 2 sets 12/12 Banded monster walks 12 Banded Good Mornings 7 Tempo squats...
by Sean Osborne | May 7, 2022 | WOD
Monday, May 9th 2022Warm-upA. General 2 rounds 45 sec Row/Bike/Ski or 200m Run @Easy 25’/25′ Single arm OH Carry * 5/5 Single Arm Bent Over Row *Play with different variations for this like an upside down KB, band suspended carries, ect… B. Mobility...
by Sean Osborne | May 6, 2022 | WOD
Sunday, May 8th 2022Warm-upA. General 60sec Row/Bike/Ski 7/7 Single leg RDL with empty bar 10 Rotating T spine squats B. Mobility PNF banded lat stretch 2 sets of 10 reps/arm C. Specific 2 sets @ascending 3-5 Front squats 3-5 Push press 3-5 Thrusters 1-3...
