by Sean Osborne | Apr 2, 2022 | WOD
Monday, April 4th 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 | Apr 1, 2022 | WOD
Sunday, April 3rd 2022Warm-upA. General EMOM 6mins 1- 60 sec cal Row/Bike/Ski or 200m Run @Easy 2- 25’/25′ Single arm OH Carry + 3-5 scap pulls 3- 20 Seconds/side PNF lat stretch on floor B. Mobility Prayer stretch with foam roller 3 x 5-10 breaths while...
by Sean Osborne | Mar 31, 2022 | WOD
Saturday, April 2nd 2022Warm-upA. General 2 sets 60sec Row/Bike/Ski 7/7 Single leg RDL with empty bar 10 btn snatch thrusters B. Mobility PNF banded lat stretch 2 sets of 10 reps/arm C. Specific 10 Banded OH squats 10 Scap pulls 10 Beat swings Then, 3 sets Snatch high...
by Sean Osborne | Mar 30, 2022 | WOD
Friday, April 1st 2022Warm-upA. General 3 rounds 30 sec Row or Bike 30 sec Hanging on bar B.Mobility Foam roller + Mini band wall slide 10 repetition slow and controlled C. Metcon Specific 3-5 x 4-8 reps of the Pistol progression @ ascending Pistol Progression High...
by Sean Osborne | Mar 29, 2022 | WOD
Thursday, March 31st 2022Warm-upA. General 3 sets 30sec Bike/Row/Ski/100m Run 10 Wall Balls 10 Banded T pull aparts B. Mobility World greatest stretch 2 sets of 10-15 rep/side C. Activation 3 sets 10 Strokes on row (20 seconds) 10 goblet squats 5/5 Farmers Press*...
by Sean Osborne | Mar 28, 2022 | WOD
Wednesday, March 30th 2022Warm-upA. General 3 minutes on machine of your choice 20 Deep squat T spine rotations 20 Rotating scorpions 10-20 Soldier Walk steps with reach Empty bar: 5 RDL Front rack stretch 5 Front Squats 5 Muscle cleans, no contact B. Clean Drills...
by Sean Osborne | Mar 27, 2022 | WOD
Tuesday, March 29th 2022Warm-upA. General 3min Bike, row, ski, or run *At the top of every min complete 3-5 burpees B. Mobility Prone PVC press 10-15 repetitions C. Activation 1-2 set 5 Banded wall-slides, slow and controlled 3 Pike push ups (banded if needed) Banded...
by Sean Osborne | Mar 26, 2022 | WOD
Monday, March 28th 2022Warm-upA. General 60sec Row/Bike/Run/Ski @ easy 10 Wallball Squats 45sec Row/Bike/Run/Ski @ Moderate 10 Wall Ball Tosses 30sec Row/Bike/Run/Ski @ Hard 10 Wall Balls, focusing on the catch of the ball B. Mobility Lateral banded hip mobilization +...
by Sean Osborne | Mar 25, 2022 | WOD
Sunday, March 27th 2022Warm-upA. General Game ‘Coach says’ Just like Simon says but with ‘Coach says" and Crossift warm-up movements. For an added warm-up and spice to the game you can have athletes on a machine or doing jumping jacks in place...
by Sean Osborne | Mar 24, 2022 | WOD
Saturday, March 26th 2022Warm-upA. General 3 sets 10 cal machine 12 wall balls 15 Banded Good Mornings B. Specific 3 sets @ascending 3 Clean lift offs 3 Hang power cleans 3 Front squats 1 Tempo squat clean C. Metcon Prep 3 Squat cleans @155/105 lbs 4 Burpee box jumps...
by Sean Osborne | Mar 23, 2022 | WOD
Friday, March 25th 2022Warm-upA. General 2 rounds 10/8 cal Row @increasing intensity 4/4 KB Russian swing, one arm 4/4 KB high pull, one arm 4/4 KB overhead returns, one arm 4/4 KB snatches, one arm B. Activation 3 sets @ascending 5 Bench press 10 Banded W-Y C. Metcon...
