by Sean Osborne | Feb 28, 2022 | WOD
Wednesday, March 2nd 2022Warm-upA. General 3 sets 30 sec Bike/Row/Ski/100m Run 10 Wall Balls 30 sec double unders B. Mobility PNF hamstring stretch 5x/leg 5 seconds contraction, pushing against the band with your foot 5 seconds stretch, pulling your foot back C....
by Sean Osborne | Feb 27, 2022 | WOD
Tuesday, March 1st 2022Warm-upA. General 2mins Row @ increasing intensity B. Mobility PVC shoulder dislocate 10-12 Repetitions -As close as you can while maintaining lock out and retraction in the scap C. Ring dip progression 2 sets 5 scorpions 3 push-up to downward...
by Sean Osborne | Feb 26, 2022 | WOD
Monday, February 28th 2022Warm-upA. General 2 rounds 30sec Row/Bike/Ski 5/5 Single leg RDL 5 Seated press* *with a barbell or training bar Sitting on a box (substitute with DB’s) B. Mobility Front rack bent elbow stretch 2 x/side 5sec contract + 5 sec relax C....
by Sean Osborne | Feb 25, 2022 | WOD
Sunday, February 27th 2022Warm-upA. General 3mins Easy Row, Bike, or Run B. Mobility PNF lat stretch on box 5 repetitions – 5 seconds pushing against the box with your elbows – 5 seconds stretch moving your chest toward the floor C. Activation 2 sets 5/5...
by Sean Osborne | Feb 24, 2022 | WOD
Saturday, February 26th 2022Warm-upA. General 2 sets 30sec Bike/Row/Ski/100m Run 10 Wall Balls 10 Banded T pull aparts B. Mobility "Banded front delt PNF stretch 5 x 5 sec Contract/5 sec Stretch C. Specific 3 Sets @ ascending 5 Cal @Hard 4 Burpee box jump overs 3...
by Sean Osborne | Feb 23, 2022 | WOD
Friday, February 25th 2022Warm-upA. General 3 rounds 10/8 cal Row @increasing intensity 10 Rotating scorpions 5/5 Hanging scapular C.A.R’s B. Activation 3 sets @ascending 5 Bench press 5 Pendaly rows 10 Banded W-YMetconMetcon (2 Rounds for reps)OPEN 22.1 OR 4...
by Sean Osborne | Feb 22, 2022 | WOD
Thursday, February 24th 2022Warm-upA. General 3 sets 10 cal machine 12 wall balls 15 Banded Good Mornings B. Mobility 60sec Quadruped calf pedals C. Activation 3 sets 5/5 Jumping bulgarian split squats 10 Russian KB swings D. Skills & Drills Before the Metcon...
by Sean Osborne | Feb 21, 2022 | WOD
Wednesday, February 23rd 2022Warm-upA. General 3 rounds 10/8 cal Row @increasing intensity 10sec L-sit hold OR Seated Pike ups 10 Prone pvc press 10 second wall facing hs hold or pike hold B.Mobility Foam roller + Mini band wall slide 10 repetition slow and controlled...
by Sean Osborne | Feb 20, 2022 | WOD
Tuesday, February 22nd 2022Warm-upA. General 2 sets 30sec Bike/Row/Ski/100m Run 10 Cossack Squats 10 Banded Overhead Squats B. Mobility World greatest stretch 2 sets of 10-15 rep/side C. Specific 2 minutes Bang Bang Drill: 3 Power snatch balance 3 High hang power...
by Sean Osborne | Feb 19, 2022 | WOD
Monday, February 21st 2022Warm-upA. General Bike/Ski/Row 5 mins @Increasing intensity At the top of every min: 10 sec of pause air squats B. Mobility Lateral banded hip mobilization + knee drive 2 sets of 10-15 knee drive/leg C. Activation 3 sets @ascending 10 x 90/90...
by Sean Osborne | Feb 18, 2022 | WOD
Sunday, February 20th 2022Warm-upA. General 5 min Row/Bike/Run @increasing intensity B. Mobility PNF banded lat stretch 2 sets of 10 reps/arm C. Specific 3 sets 3 Strict press 1 & ½ @ascending 3/3 Hanging scapular CAR’s MetconMetcon (Weight)5 sets 6...
