by Sean Osborne | Feb 6, 2022 | WOD
Tuesday, February 8th 2022Warm-upA. General 2min Row @easy-mod 20 Hollow rocks 10/10 Banded Bird dog rows B. Mobility Prayer stretch with foam roller 2 x 7-10 PNF breaths: Contract on the inhale, relax + lengthen on the exhale C. Ring mu Drills 3 sets 5 Russian Dips...
by Sean Osborne | Feb 5, 2022 | WOD
Monday, February 7th 2022Warm-upA. General 1 min Row 30 sec of Plate ground to OH 1 min Row 30 sec of OH squat with plate or empty BB 1 min Row B. Mobility World’s Greatest Stretch 30 seconds / side C. Specific Drill overview: Turn over: – 5 Tall snatch...
by Sean Osborne | Feb 4, 2022 | WOD
Sunday, February 6th 2022Warm-upA. General 10 Cal Row 60 sec of 1 burpee every 3-7 seconds 5 Cal Row 30 sec of rotating scorpions B. Mobility PNF hamstring stretch 7x/side – 7 seconds contraction, pushing with your foot against the band/towel/belt – 7...
by Sean Osborne | Feb 3, 2022 | WOD
Saturday, February 5th 2022Warm-upA. General 3 rounds 10/8 cal Row/Bike/Ski or 200m Run @Easy 50′ Walking Lunges + twist 5 Heaving hang squat clean B. Mobility Single leg deficit calf raise 30 sec/side C. Specific 3 sets 20 seconds of double unders 5 handstand...
by Sean Osborne | Feb 2, 2022 | WOD
Friday, February 4th 2022Warm-upA. General 3 rounds 60sec Row 30sec Worlds greatest stretch (15sec/side) 30sec Rotating full squat T spine rotations B. Specific Snatch 3 sets 3 Snatch RDL’s 3 Tall muscle snatch 3 OHS 2 sets (As a group) -3 Slow motion Snatch (5...
by Sean Osborne | Feb 1, 2022 | WOD
Thursday, February 3rd 2022Warm-upA. General 60 sec Bike/Row/Ski @easy 30/30 sec couch stretch 45 sec Bike/Row/Ski @mod 15 Russian KB swings 30 sec Bike/Row/Ski @hard 6 Squat clean Wall balls B. Mobility World greatest stretch 10-15 rep/side C. Metcon Prep 5 reps on...
by Sean Osborne | Jan 31, 2022 | WOD
Wednesday, February 2nd 2022Warm-upA. General 20 Deep squat T spine rotations 20 Rotating scorpions 20 Alternating Dead bugs 20 Hand release push-ups / Hand elevated push-ups 20 Alternating Candle sticks (Double or single leg) *Be sure to give athletes plenty of time...
by Sean Osborne | Jan 30, 2022 | WOD
Tuesday, February 1st 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 B. Mobility Banded wrist rocks 2 sets of 10 -15reps/wrist, hold every stretch for 2-3 seconds C. Rope climb...
by Sean Osborne | Jan 29, 2022 | WOD
Monday, January 31st 2022Warm-upA. General Amrap 6 minutes 12 In and out squats 8 Good mornings 4 breath cycles of PNF lat stretch on box (Contract on the inhale, relax on the exhale) B. Mobility Elevated Banded ankle rocks 2 sets of 10 -15reps/side, hold every...
by Sean Osborne | Jan 28, 2022 | WOD
Sunday, January 30th 2022Warm-upA. General 5mins Row or Bike -Gradually building pace from easy to hard @nose breathing B. Mobility Soft tissue mobilization With a barbell, a foam roller or a LaCrosse ball 45-60 seconds/side Lats or pecs C. Specific Amrap 5mins -5...
by Sean Osborne | Jan 27, 2022 | WOD
Saturday, January 29th 2022Warm-upA. General EMOM 6 Odd: -60sec Bike/Row/Ski Even: -20 sec Sampson Lunges + 20 sec V-ups B. Mobility Front rack bent elbow stretch 5 x/side 5sec contract + 5 sec relax C. Specific (drills) 2-3 sets 3 Clean high pulls 3 Tall clean 3...
