by Sean Osborne | May 5, 2022 | WOD
Saturday, May 7th 2022Warm-upA. General Partner Warm-Up With a Med Ball 10/8 cal/person @mod 10 Swing passes 10 plank passes (face to face) 10 Lunges passes 10 Rotational passes (side to side) 10 Wall Ball passes 10/8 cal/person @hard B. Mobility PNF hamstring stretch...
by Sean Osborne | May 4, 2022 | WOD
Friday, May 6th 2022Warm-upA. General 3mins Row or Bike @increasing intensity on each min EMOM 5 PVC btn press B. Mobility 60sec Alternating Y arm raise on box C. Specific 5 Prone W-Y’s 20sec Body tighteners 5 Box elevated Piked hspu D. Pre-Metcon 2 sets 20...
by Sean Osborne | May 3, 2022 | WOD
Thursday, May 5th 2022Warm-upA. General Amrap 5minutes 30sec Row/Bike/Ski 7/7 Single leg RDL 5/5 Seated DB press 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 knee...
by Sean Osborne | May 2, 2022 | WOD
Wednesday, May 4th 2022Warm-upA. General 2 sets 60sec Bike or Row @ nose breathing 60 seconds 90/90 Hip Switch 30sec Air squats with pause at the bottom B. Mobility Banded hip flexor stretch 45sec/side C Activation 2 sets -5 Tempo Front Squats @4.2.X.1 -5/5 Reverse...
by Sean Osborne | May 1, 2022 | WOD
Tuesday, May 3rd 2022Warm-upA. General 1min Easy Row 30sec rotating scorpions 1min Moderate Row 30sec Side lunges 1 min Hard Row B. Specific 3 sets 8 Wide stance banded good mornings 4 Dual russian kb swings 3 Sumo deadlifts @ascending Use this as a ramp up and a...
by Sean Osborne | Apr 30, 2022 | WOD
Monday, May 2nd 2022Warm-upA. General 60sec Row/Bike/Run/Ski @ easy 30 sec Pause ring rows 45sec Row/Bike/Run/Ski @ Moderate 30sec Banded T pull aparts 30sec Row/Bike/Run/Ski @ Hard B. Mobility Front rack bent elbow stretch 5 x/side 5sec contract + 5 sec relax C....
by Sean Osborne | Apr 29, 2022 | WOD
Sunday, May 1st 2022Warm-upA. General 400m Run -Gradually building pace from easy to hard B. Mobility Piked runners calf pedals 60s C. Specific 2 Sets 50′ A skips 50′ Butt kicks 5-10 Scap pushes 10 Russian KB swingsMetconMetcon (Time)For time 400m Run 15...
by Sean Osborne | Apr 28, 2022 | WOD
Saturday, April 30th 2022Warm-upA. General EMOM x 9 1. 60sec Bike or Row 2. 10-15 Wall Balls 3. 3 Jerk dip + 5 push press B. Specific -3 Banded oscillations* -5 Beat swings -5 Jumping back squats -5 push press -5 cal bike sprint * MetconMetcon (Time)For time...
by Sean Osborne | Apr 27, 2022 | WOD
Friday, April 29th 2022Warm-upA. General 3 rounds 30 second stiff leg rowing 15 Vertical toe touches 10 Russian KB swings B. Specific 2 pause deadlift @ 40-50% 5 x 3 repsWeightliftingDeadlift (6 x 5 @82%)TC: 8 min Score: Weight Scaling Options Beginner 4 @ Moderate...
by Sean Osborne | Apr 26, 2022 | WOD
Thursday, April 28th 2022Warm-upA. General 2 sets 30sec Bike/Row/Ski/100m Run 5 btn press 10 Banded T pull aparts B. Specific press drill 2 sets 5 x 1 1/2 press* *Press to forehead and pause, back down to shoulders, TNG into a full press overhead. This is one rep. We...
by Sean Osborne | Apr 25, 2022 | WOD
Wednesday, April 27th 2022Warm-upA. General Row 150m 25′ samson stretch lunges Row 200m 25′ Banded Monster Walk B. Mobility Dynamic hip to lat slide stretch 10 reps/side Hold each end range for 1-2 seconds C. Specific 2 sets 10/10 single leg banded...
