by Sean Osborne | Sep 27, 2021 | WOD
Wednesday, September 29th 2021Warm-upA. General Amrap 5 30sec Row/Bike/Ski 7/7 Single leg RDL 5/5 Seated DB press B. Mobility Lateral banded hip mobilization + knee drive 2 sets of 10-15 knee drive/leg C. Specific 2 sets 4/4 Single leg glute bridge 4 x 1&1/4 Front...
by Sean Osborne | Sep 26, 2021 | WOD
Tuesday, September 28th 2021Warm-upA. General 3min Bike, row, ski, or run *every min complete 3-5 burpees B. Mobility Prone PVC press 10-15 repetitions C. Specific 5 Banded wall-slides, slow and controlled 3 wall walks 10 HS hold scap push, facing wallGymnasticsMetcon...
by Sean Osborne | Sep 25, 2021 | WOD
Monday, September 27th 2021Warm-upA. General 60 seconds Row/Bike/Run/Ski @Easy 10 /10 Single Leg Glute Bridge 30 Seconds Elbow Plank B. Mobility PNF hamstring stretch 5x/leg 5 seconds contraction, pushing against the band with your foot 5 seconds stretch, pulling your...
by Sean Osborne | Sep 24, 2021 | WOD
Sunday, September 26th 2021Warm-upA. General 2mins Easy Row or Bike 15 Air squats 1 min Moderate Row or Bike 10 Jumping air squat 30 sec Hard ROw or Bike Max 2 for 1 air squats in 30 seconds B. Mobility 90/90 hip stretch 60sec per side C. Specific 5 Back squats 100m...
by Sean Osborne | Sep 23, 2021 | WOD
Saturday, September 25th 2021Warm-upA. General 2 Rounds 60 seconds Row/Bike/Run/Ski @Easy 3 Inch worms B. Mobility PNF Pigeon Stretch 5 seconds Contraction, pushing knee into the floor 5 seconds stretch, relax and bring the chest over the knee *If any knee pain have...
by Sean Osborne | Sep 22, 2021 | WOD
Friday, September 24th 2021Warm-upA. General EMOM 4 Odd: Bike/Row/Ski Even: 1 moderate height box jump 3,5,7 sec 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....
by Sean Osborne | Sep 21, 2021 | WOD
Thursday, September 23rd 2021Warm-upA. General 2 rounds 30 sec row or bike 30sec Air squat 30sec high box step ups B. Mobility B1. Soft Tissue Mobilization Foam roll/Lax ball Lats, traps, hip flexors spend 30 sec/body part/side (3mins total) B2. Lateral banded hip...
by Sean Osborne | Sep 20, 2021 | WOD
Wednesday, September 22nd 2021Warm-upA. General 2 rounds 30sec Bike/Row/Ski 30secs of 1 air squat every 2,4,6 seconds B. Mobility Standing banded psoas march 20 alternating reps C. Specific 1 Set -5/5 Airplanes -10 Jumping squat -7/7 bulgarian split squats -3 Back...
by Sean Osborne | Sep 19, 2021 | WOD
Tuesday, September 21st 2021Warm-upA. General 2 rounds 30sec Row @increasing intensity 10 V-ups from the hollow position 10 Prone W-Y B. Mobility Prayer stretch 2 sets of 5 deep breaths Rest as needed between sets C. Specific 2 Sets 5 Banded W pull apart + 6 Rotating...
by Sean Osborne | Sep 18, 2021 | WOD
Monday, September 20th 2021Warm-upA. General 2min Row or Bike @increasing intensity B. Mobility PVC shoulder dislocate 10-12 Repetitions -As close as you can while maintaining lock out and retraction in the scap C. Specific 3 sets @snatch grip + Ascending 5 Good...
by Sean Osborne | Sep 17, 2021 | WOD
Sunday, September 19th 2021Warm-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. Specific Post...
