by Sean Osborne | Sep 5, 2021 | WOD
Tuesday, September 7th, 2021Warm-upWarm-upA. General Continuous Tabata *2 intervals per movement -Bike, Ski, or Row -Beat swings -Scap pulls -Hanging Leg raises (to L-sit) B. Specific 3 sets -7 Banded W-Y -7 Banded T pull aparts -7 Ring rows + pause GymnasticsMetcon...
by Sean Osborne | Sep 4, 2021 | WOD
Monday, September 6thWarm-upWarm-upA. General 30sec Bike/Row/Ski/100m Run 10 Wall Balls 10 Banded Y pulls B. Mobility T-spine extension on wall or floor 5 x 10 sec stretch + 5 sec relax C. Specific 10 Prone W-Y 3 hang power snatch 3 Low hang power snatch (below knee)...
by Sean Osborne | Sep 3, 2021 | WOD
Sunday, September 5th 2021Warm-upA. General 800m Run -Gradually building pace from easy to hard @nose breathing B. Mobility Soft tissue mobilisation With a barbell, a foam roller or a Lax ball 45-60 seconds/side calves/hamstrings C. Specific Amrap 5mins 25ft butt...
by Sean Osborne | Sep 2, 2021 | WOD
Saturday, September 4th 2021Warm-upA. General 3 min Bike, row, ski, or run *every 30sec complete 1-3 burpees B. Mobility Prone PVC press 10-15 repetitions C1. Specific 5 Banded wall-slides, slow and controlled 3 wall walks 10 HS hold scap push, facing wall Full ROM...
by Sean Osborne | Sep 1, 2021 | WOD
Friday, September 3rd 2021Warm-upA. General 60 seconds Row/Bike/Run/Ski @Easy 6 Alternating Step-Ups 6 /6 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...
by Sean Osborne | Aug 31, 2021 | WOD
Thursday, September 2nd 2021Warm-upA. General 3 rounds 30 sec Row or Bike 30 seconds round 1: Inch worms round 2: scorpions round 3: Reverse plank B. Specific 8mins rotating movements, of: 15 sec on/15 sec off 1. Lying flutter kicks 2. Banded W pulls 3. Hollow rocks...
by Sean Osborne | Aug 30, 2021 | WOD
Wednesday, September 1st 2021Warm-upA. General 1 set 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 3 Hang clean pull 3 Tall power cleans 3 Tempo cleans 3 push...
by Sean Osborne | Aug 29, 2021 | WOD
Tuesday, August 31st 2021Warm-upA. General 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. Mobility Foam roller wall slide 10 repetition slow and controlled C1. Specific (Pre rope climb 2 sets...
by Sean Osborne | Aug 28, 2021 | WOD
Monday, August 30th 2021Warm-upA. General 2min Easy Row or Bike 1min Tempo Air Squats @3.1.X.1 B. Mobility Lateral banded hip mobilization + knee drive 2 sets of 10-15 knee drive/leg C. Specific 3 sets 5/leg Single Leg glute bridge 5 Cal fast on bike or rower 5-10...
by Sean Osborne | Aug 27, 2021 | WOD
Sunday, August 29th 2021Warm-upA. General 3min Easy run, nose breathing 20 straight leg front to back swings/leg 20 straight leg side to side swings/leg B. Mobility Standing straddle forward fold 60s Standing quad pull 30s/30s -Squeeze the glute to increase hip flexor...
by Sean Osborne | Aug 26, 2021 | WOD
Saturday, August 28th 2021Warm-upA. General 2 rounds 30 sec Row or Bike 30 seconds round 1: Inch worms round 2: scorpions B. Specific 6mins rotating movements, of: 15 sec on/15 sec off 1. Air squats 2. Banded W pulls 4. Push-up to downward dog Then 3-5 reps per...
