by Sean Osborne | Jan 15, 2022 | WOD
Monday, January 17th 2022Warm-upA. General Tabata – Plate hops – Plate ground to overhead @25/15 lbs – Plank Plate Drag – Burpee to trap-3 raise Tabata = 4×20 sec on / 10 sec off ( 4 sets on each, not 8) B. Mobility Prayer stretch with...
by Sean Osborne | Jan 14, 2022 | WOD
Sunday, January 16th 2022Warm-upA. General Row 30 sec 25′ samson stretch lunges Row 45 sec 10 PVC shoulder dislocates B. Mobility PNF hamstring stretch 5x/leg 5 seconds contraction, pushing against the band with your foot 5 seconds stretch, pulling your foot...
by Sean Osborne | Jan 13, 2022 | WOD
Saturday, January 15th 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...
by Sean Osborne | Jan 12, 2022 | WOD
Friday, January 14th 2022Warm-upA. General Row 150m / 400m Bike 30 sec Box elevated Front rack stretch 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...
by Sean Osborne | Jan 11, 2022 | WOD
Thursday, January 13th 2022Warm-upA. General 3 sets 10 cal machine 12 wall balls 15 Banded Good Mornings B. Mobility Parallette extension 10-15 repetitions *If you don’t have parallettes you can stack plates C. Activation 2 sets 5/5 Jumping bulgarian split...
by Sean Osborne | Jan 10, 2022 | WOD
Wednesday, January 12th 2022Warm-upA. General EMOM 6 Odd: -60sec Bike/Row/Ski Even: -30sec Sampson lunges B. Mobility Front rack bent elbow stretch 5 x/side 5sec contract + 5 sec relax C. Specific (drills) Our drills focus today on the third pull., have athletes react...
by Sean Osborne | Jan 9, 2022 | WOD
Tuesday, January 11th 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 5 Bench press 5 Beat swings + 3 Pause ring rows 10 Banded W-Y *Before the first set, gather athletes...
by Sean Osborne | Jan 8, 2022 | WOD
Monday, January 10th 2022Warm-upA. General 2 Rounds 30 seconds Row/Bike/Run/Ski @Easy 20 Alternating 90/90 hip rotations* 10-15 Jumping air squats * B. Specific 3 sets 4 Back squat: ramp up 4-8 Shrimp squat or bulgarian split squat C. Muscle up drills, right before...
by Sean Osborne | Jan 7, 2022 | WOD
Sunday, January 9th 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 3 rounds to...
by Sean Osborne | Jan 6, 2022 | WOD
Saturday, January 8th 2022Warm-upA. General 3 Rounds 60 Seconds Row/Bike/Run/Ski @Easy 50′ Bear Crawl 10 Wall balls 5/5 World’s greatest stretch B. Metcon Prep 2 rounds 3-5 reps on each movement (20 double unders)MetconMetcon (Time)@ 0:00 5 rounds 15...
by Sean Osborne | Jan 5, 2022 | WOD
Friday, January 7th 2022Warm-upA. General 3 sets 30 seconds Row @Low intensity 3 Btn Snatch push press 5 Muscle snatch (no hook grip, no contact) B. Mobility Prayer stretch with foam roller 2 x 7-10 PNF breaths: Contract on the inhale, relax + lengthen on the exhale...
