by Sean Osborne | Sep 16, 2021 | WOD
Saturday, September 18th 2021Warm-upA. General 400m Run or Row @easy B. Mobility Prone PVC shoulder dislocates 10 reps C. Specific 3 sets 1-3 Skin the cat / Knees to elbows 3-5 Ring beat swings* 3-5 Transition mu** This specific warm up is a very dedicated skill...
by Sean Osborne | Sep 15, 2021 | WOD
Friday, September 17th 2021Warm-upA. General 2 Rounds 60 seconds Row/Bike/Run/Ski @Easy 20sec Plate hops 10 Samson lunges 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...
by Sean Osborne | Sep 14, 2021 | WOD
Thursday, September 16th 2021Warm-upA. General Amrap 6 minutes 12 In and out squats 20 Plate Jumps 20 Jumping lunges B. Mobility Foam roller wall slide 10 repetition slow and controlled C. Specific (Before the Metcon) 2 sets 8 Alternating Scorpions 12 Band pull aparts...
by Sean Osborne | Sep 13, 2021 | WOD
Wednesday, September 15th 2021Warm-upA. General Amrap 5 10/8 cal Row/Bike/Ski or 200m Run @Easy 25’/25′ Single arm OH Carry 20 Seconds/side PNF lat stretch on floor B. Specific Jerk Drills 5 btn dip hold 5 btn Push press + pause in ext. 5 drop jerk 5 btn...
by Sean Osborne | Sep 12, 2021 | WOD
Tuesday, September 14th 2021Warm-upA. General 3min Easy row, nose breathing 20 Fast Back wards arm circles 10 Scap pulls B. Mobility Banded wrist rocks 2 sets of 10 -15reps/wrist, hold every stretch for 2-3 seconds C. Specific (pre metcon) 2 sets @ascending, TnG 3...
by Sean Osborne | Sep 11, 2021 | WOD
Monday, September 13th 2021Warm-upA. General Row 2mins 2 rounds 5/side lying clam shell 10 alternating cossack squats B. Mobility Goblet squat hold + shift 3 x 10 seconds stretch/ankle. Stand up for 5-10 seconds before the next set C. Specific 6 Tempo back squats...
by Sean Osborne | Sep 10, 2021 | WOD
Sunday, September 12th, 2021Warm-upWarm-upA. General 400m Run -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 scap pulls + 5 beat swings 5 Russian KB swings + 5 full...
by Sean Osborne | Sep 9, 2021 | WOD
Saturday, September 11th, 2021Warm-upWarm-upA. General 3 rounds 30 sec Row or Bike 30 seconds round 1: Inch worms round 2: scorpions round 3: Spiderman stretch B. Mobility PVC shoulder dislocate 10-12 Repetitions -As close as you can while maintaining lock out and...
by Sean Osborne | Sep 8, 2021 | WOD
Friday, September 10th, 2021Warm-upWarm-upA. General 2 Rounds 60 seconds Row/Bike/Run/Ski @Easy 10 Barbell good mornings 10 Samson lunges B. Mobility PNF Pigeon Stretch 5 seconds Contraction, pushing knee into the floor 5 seconds stretch, relax and bring the chest...
by Sean Osborne | Sep 7, 2021 | WOD
Thursday, September 9th, 2021Warm-upWarm-upA. General 30 sec Row or Bike 30sec Strict Knees to elbows 30 sec Row or Bike 30sec Plate hops B. Mobility World greatest stretch 2 sets of 10-15 rep/side C. Specific 3 sets 20sec max double unders 6 Slam balls or Pike ups...
by Sean Osborne | Sep 6, 2021 | WOD
Wednesday, September 8th, 2021Warm-upWarm-upA. General 2 rounds 30 sec Row 30sec Full squat T spine rotations B. Mobility Elevated Banded ankle rocks 2 sets of 10 -15reps/side, hold every stretch for 2-3 seconds C. Specific 2 sets 3 Back squats @1 1/4 + ascending 10...
