by Sean Osborne | Jan 26, 2022 | WOD
Friday, January 28th 2022Warm-upA. General Amrap 6 minutes 12 In and out squats 10 Squat clean wall balls* 8/8 Banded monster walks *Perform a squat clean into a wall ball B. Mobility B1.. Pigeon Stretch 30 sec/side B2. Foam roller wall slide 10 repetition slow and...
by Sean Osborne | Jan 25, 2022 | WOD
Thursday, January 27th 2022Warm-upA. General 2min Bike or Row @easy B. Mobility B1. Prone PVC shoulder dislocates 10 reps B2. Scapular pulls 10 reps + 1 sec pause at the top C. Running + quick feet drills 50’ A skip 50’ B Skip 50’ C skip (butt kicks)...
by Sean Osborne | Jan 24, 2022 | WOD
Wednesday, January 26th 2022Warm-upA. General 3 sets 30 seconds Row @Low intensity 3 breaths Prayer stretch with foam roller (Contract on the inhale, relax + lengthen on the exhale) 5 Btn press C. Snatch drills (Pre-Metcon) Pull + cycling: Focus on a strong,...
by Sean Osborne | Jan 23, 2022 | WOD
Tuesday, January 25th 2022Warm-upA. General 1 min row @easy 5 Inchworms 45 sec row @mod 7 mini band wall slides 30 sec row @hard 10 alternating Y arm raises on a box* B. Mobility Rotating Iron Cross 10 reps + 2 Sec pause C. Clean drills 3 sets 3 Kneeling jump to box...
by Sean Osborne | Jan 22, 2022 | WOD
Monday, January 24th 2022Warm-upA. General -1min Row @ increasing intensity -30s deep squat T spine rotations -30s tall box jumps B. Mobility Rotating 90/90 Hip stretch 60sec C. Activation 2 sets @empty bar -7 Front rack elbow rotations -7 Tempo Front Squats @4sec...
by Sean Osborne | Jan 21, 2022 | WOD
Sunday, January 23rd 2022Warm-upA. General 3 rounds 30 sec Row or Bike 30 seconds round 1: Inch worms round 2: scorpions round 3: Reverse plank + march B. Mobility PVC shoulder dislocate 10-12 Repetitions -As close as you can while maintaining lock out and retraction...
by Sean Osborne | Jan 20, 2022 | WOD
Saturday, January 22nd 2022Warm-upA. General 5 min Row/Bike/Ski/Run At the top of each min: 3-5 burpees 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. Activation 2...
by Sean Osborne | Jan 19, 2022 | WOD
Friday, January 21st 2022Warm-upA. General 3 sets 30sec Bike/Row/Ski/100m Run 10 Wall Balls 10 Banded T pull aparts B.. Mobility 60sec Rotating scorpions C. Bar mu Drills Everyone: 10 Scap pull + hollow body 3 sets Beginner: 5-7 Beat swings 5-7 Jumping CTB* *Focus on...
by Sean Osborne | Jan 18, 2022 | WOD
Thursday, January 20th 2022Warm-upA. General 2 rounds Row 150m / 400m Bike 30 sec Box elevated Front rack stretch B. Mobility Couch stretch 30 sec/side C.. Activation 25′ Banded Monster Walk 6/6 Front rack bulgarian split squats 12 Pause glute...
by Sean Osborne | Jan 17, 2022 | WOD
Wednesday, January 19th 2022Warm-upA. General 3min Bike/Row/Run/Ski -Increase intensity every 1 min B. Mobility Handstand superman drill 10-15 repetitions *for members who can’t go upside down, use a pike position from a box or even from the floor. C. Activation...
by Sean Osborne | Jan 16, 2022 | WOD
Tuesday, January 18th 2022Warm-upA. General 3 sets 5/5 World’s greatest stretch 10 muscle sntach, no hook grip no contact 3 btn snatch press + 3 drop snatch* *Receive lower and lower each rep B.. Snatch Drills *Focus on cueing leg drive & reception 5 Snatch...
