by Sean Osborne | Dec 13, 2021 | WOD
Wednesday, December 15th 2021Warm-upA. General 60sec Row/Bike/Run/Ski @ easy 30sec Banded good mornings 45sec Row/Bike/Run/Ski @ Moderate 30sec Banded T pull aparts 30sec Row/Bike/Run/Ski @ Hard B. Mobility Front rack bent elbow stretch 5 x/side 5sec contract + 5 sec...
by Sean Osborne | Dec 12, 2021 | WOD
Tuesday, December 14th 2021Warm-upA. General 1 min row or bike @easy 5 Inchworms 45 sec row or bike @mod 7 mini band wall slides 30 sec row or bike @hard 10 alternating Y arm raises on a box* B. Ring Muscle up skill practice 3 x 3-7 reps Beginner: -False grip ring row...
by Sean Osborne | Dec 11, 2021 | WOD
Monday, December 13th 2021Warm-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 (Drills focused on creating consistency) 2 sets@ ascending 3 Power snatch...
by Sean Osborne | Dec 10, 2021 | WOD
Sunday, December 12th 2021Warm-upA. General 400m Run or Row -Gradually building pace from easy to hard B. Mobility Piked runners calf pedals 60s C. Specific 2 Sets 50′ A skips 50′ Butt kicks 5-10 Scap pushes 10 Russian KB swingsMetconMetcon (Time)For time...
by Sean Osborne | Dec 9, 2021 | WOD
Saturday, December 11th 2021Warm-upA. General 2 sets 30sec Bike/Row/Ski/100m Run 5 btn press 10 Banded T pull aparts B. Activation Banded wall slides 7-10 reps slow and controlled C. Specific 2 sets 3-7 reps of Ring Muscle up Progression 5 x 1 1/2 press* 10...
by Sean Osborne | Dec 8, 2021 | WOD
Friday, December 10th 2021Warm-upA. General 1 round 60sec Row/Bike/Ski 7/7 Single leg RDL with empty bar 10 Rotating T spine squats B. Mobility PNF banded lat stretch 2 sets of 10 reps/arm C. Specific 2 sets @30-50% 3 Tempo clean pull 3 Box jumps 3 Tall power cleans 3...
by Sean Osborne | Dec 7, 2021 | WOD
Thursday, December 9th 2021Warm-upA. General 3 rounds 10 BB good mornings 10 Alternating box step ups 50 Single unders B. Mobility World greatest stretch 2 sets of 10-15 rep/side C. Specific 500m Row @easy + No arms (legs & hips only) 12 muscle cleans @30-40% 300m...
by Sean Osborne | Dec 6, 2021 | WOD
Wednesday, December 8th 2021Warm-upA. General 3 rounds 60sec Row 30sec Worlds greatest stretch (15sec/side) 30sec Rotating full squat T spine rotations B. Mobility PNF lat stretch on floor 10 rep/arm – Contraction for 7-10 seconds – stretching for 10...
by Sean Osborne | Dec 5, 2021 | WOD
Tuesday, December 7th 2021Warm-upA. General Row 150m 25′ samson stretch lunges Row 200m 25′ Banded Monster Walk B. Specific 3 sets 8/8 single leg glute bridges 5 Tuck Jumps* 3 Broad jumps* PlyometryMetcon (Distance)Jump over box 6 x 6 reps @Ascending...
by Sean Osborne | Dec 4, 2021 | WOD
Monday, December 6th 2021Warm-upA. General 2 rounds 30 sec row or bike 30 sec Air squat 30 sec high box step ups B. Mobility Lateral banded hip mobilization + knee drive 2 sets of 10-15 knee drive/leg C. Specific Pistol Progression 3 sets 4 Back squats @ascending...
by Sean Osborne | Dec 3, 2021 | WOD
Sunday, December 5th 2021Warm-upWarm up A. General EMOM 6mins 1- 60 sec cal Row/Bike/Ski or 200m Run @Easy 2- 25’/25′ Single arm OH Carry + 3-5 scap pulls 3- 20 Seconds/side PNF lat stretch on floor B. Mobility Prayer stretch with foam roller 3 x 5-10...
