by Sean Osborne | Dec 24, 2021 | WOD
Sunday, December 26th 2021Warm-upA. General 2mins 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 | Dec 23, 2021 | WOD
Saturday, December 25th 2021Warm-upA. General 2 rounds 30 sec Row or Bike @Hard 5 Muscle snatch 5 pull-ups/ Ring rows 5 Pause ring dips/HR push-ups 5 Jump Squats B. Skill Work Muscle up 1-3 Rounds :30 Top of Ring Hold-Use Low Rings, Hands turned out :30 Bottom of Ring...
by Sean Osborne | Dec 22, 2021 | WOD
Friday, December 24th 2021Warm-upA. General 3 sets 60sec Bike or Row @ nose breathing 30sec Air squats 30sec low box jumps B. Mobility Foam Roll Lats 30 sec/side C. Activation 2 sets -5 Tempo Front Squats @4.2.X.1 -5/5 Reverse Back rack Lunges with 3 hold at the...
by Sean Osborne | Dec 21, 2021 | WOD
Thursday, December 23rd 2021Warm-upA. General 3 sets 10 cal machine 12 wall balls @ light 15 Banded Good Mornings B. Mobility 60sec Quadruped calf pedals C. Activation 3 sets 5/5 Jumping bulgarian split squats 10 Russian KB swings Look for knee stability in the...
by Sean Osborne | Dec 20, 2021 | WOD
Wednesday, December 22nd 2021Warm-upA. General 2 rounds -30sec Row or Bike @increasing intensity on each min -30sec Front rack stretch -30sec PNF Hamstring stretch (15 sec/side) B. Specific Clean Pull + Low hang squat clean + Tall jerk @30% 3 x (2+1+1) Drills focus on...
by Sean Osborne | Dec 19, 2021 | WOD
Tuesday, December 21st 2021Warm-upA. General Continuous Tabata *2 intervals per movement – Bike, Ski, or Row – Banded W-Y – Banded T pull aparts – Beat swings B. Drills – Hollow hold against box – Jumping lat to Fly’s –...
by Sean Osborne | Dec 18, 2021 | WOD
Monday, December 20th 2021Warm-upA. General Row 45 seconds 7 Med Ball situps Row 45 seconds 7 Banded OHS Row 45 seconds 7 OHS @ empty bar Med Ball Sit-up: B. Specific Drills focus on intention and Aggressiveness (use your voice!) Upper body – 3-5 Tall muscle...
by Sean Osborne | Dec 17, 2021 | WOD
Sunday, December 19th 2021Warm-upGeneral* 3 rounds @increasing intensity 100m Row 10 alternating quadruped piked calf pedals 30sec Double unders 10 alternating standing dynamic quad pulls 100m Run *A short general warm-up today that should be capped at...
by Sean Osborne | Dec 16, 2021 | WOD
Saturday, December 18th 2021Warm-upA. General 5 min Bike, row, ski *every min complete 5 Air squats B. Mobility Prayer stretch with foam roller 3 x 5-10 breaths while holding the stretch C. Specific 3 sets 5 Deadlifts @ascending 20 sec of double unders 5 Lat to fly +...
by Sean Osborne | Dec 15, 2021 | WOD
Friday, December 17th 2021Warm-upA. General 3 rounds 30 sec Row or Bike @Hard 10 Wall balls 5 box jumps + step down @moderate height B. Mobility Lateral banded hip mobilization + knee drive 2 sets of 10-15 knee drive/leg C. Specific 5 Back squats 5 Btn press 5 Elbow...
by Sean Osborne | Dec 14, 2021 | WOD
Thursday, December 16th 2021Warm-upA. General 60 Seconds Row/Bike/Run/Ski @Easy 5 Banded T pull aparts 25ft in and out ladder drill B. Mobility Half kneeling hip flexor stretch 3 sets of 5 reps w/ 7 sec hold contraction C. Specific 3 rounds 15 sec on/15 sec off 1. Row...
