by Sean Osborne | Aug 25, 2021 | WOD
Friday, August 27th 2021Warm-upA. General 2 rounds 400m Run 10 in-and-out squats B. Mobility Soft tissue mobilisation With a barbell, a foam roller or a LaCrosse ball 45-60 seconds/side Lats or pecs C. Specific Drills 3-5 Scap pull + hollow (against box) 3-5 Beat...
by Sean Osborne | Aug 24, 2021 | WOD
Thursday, August 26th 2021Warm-upA. General Rock Paper Scissors Have everyone in the class pair up (if odd numbers, coach should join in) Playing rock paper scissors best of 3. Losers have to do 10 burpees or air squats (each time they lose within the best of 3...
by Sean Osborne | Aug 23, 2021 | WOD
Wednesday, August 25th 2021Warm-upA. General 3min 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 @snatch grip 5 Good mornings 5 btn press 5...
by Sean Osborne | Aug 22, 2021 | WOD
Tuesday, August 24th 2021Warm-upA. General 5 min Bike, row, ski, or run *every min complete 3-5 burpees B. Mobility Prayer stretch with foam roller 3 x 5-10 breaths while holding the stretch Time:6:50—> C. Specific 2 sets 5 scap pulls 5 beat swings 3-5 Single...
by Sean Osborne | Aug 21, 2021 | WOD
Monday, August 23rd 2021Warm-upA. General Row 30 sec 25′ samson stretch lunges Row 1 min 25′ Banded Monster Walk B. Mobility Lateral banded hip mobilization + knee drive 2 sets of 10-15 knee drive/leg C. Specific 3 sets 3-5 Back squats @3sec down +...
by Sean Osborne | Aug 20, 2021 | WOD
Sunday, August 22nd 2021Warm-upA. General 400m Run -Gradually building pace from easy to hard @nose breathing B. Mobility Piked runners calf pedals 60s C. Specific -50′ A skips -50′ Butt kicks + 50′ sprint -3 Front rack elbow rotations + 5 Front...
by Sean Osborne | Aug 19, 2021 | WOD
Saturday, August 21st 2021Warm-upA. General 5 min Bike, row, ski, or run *every min complete 3-5 burpees B. Mobility Prone PVC press 10-15 repetitions C Specific 2 sets 3 Banded wall-slides, slow and controlled 1 wall walk 10 HS hold scap push, facing wall 10 Cal Row...
by Sean Osborne | Aug 18, 2021 | WOD
Friday, August 20th 2021Warm-upA. General 2 sets 30sec Bike/Row/Ski/100m Run 5 btn press 10 Banded T pull aparts B. Mobility Banded wall slides 7-10 reps slow and controlled C. Specific 2 sets 7 Tall kneeling Banded Angels 5 x 1 1/2 press* *Press to forehead and...
by Sean Osborne | Aug 17, 2021 | WOD
Thursday, August 19th 2021Warm-upA. General EMOM 4 Odd: Bike/Row/Ski Even: 1 Air squat every 3,5,7,10 seconds B. Mobility Standing banded psoas march 20 alternating reps C. Specific 2 sets 6 reps on each movementMetconMetcon (Time)3 rounds 50 Burpee to a target 60 KB...
by Sean Osborne | Aug 16, 2021 | WOD
210818WorkoutSplit Jerk (For Load: 5-5-3-3-3-1-1-1-1 Split Jerk)- INTERMEDIATE – For Load: 5-5-3-3-3-1-1-1-1 Split Jerk – BEGINNER – For Load: 5-5-3-3-3-1-1-1-1 Split JerkSkill WorkMetconRest, stretch, and recoverStretchingMetcon3 Sets: :30 Doorway...
by Sean Osborne | Aug 15, 2021 | WOD
210817Skill WorkMetconPre-Workout: Handstand Hold PracticeWorkout210817 (Time)- RX – 4 Rounds For Time: 25/18 Calorie Row 25 Push-ups – INTERMEDIATE – 4 Rounds For Time: 20/14 Calorie Row 20 Push-ups – BEGINNER – 4 Rounds For Time: 15/10...
