by Sean Osborne | Dec 9, 2020 | WOD
201210Warm-upWarm-up3 rounds, not for time of: 5 good mornings, empty barbell 5 deadlifts, empty barbell 5 hang power cleans, empty barbell 5 front squats, empty barbell 5 shoulder press, empty barbellMetcon RxMetcon (AMRAP – Rounds and Reps)Complete as many...
by Sean Osborne | Dec 6, 2020 | WOD
201207Warm-upWarm-up3 rounds, not for time of: 25 jumping jacks 10 shoulder pass throughs, pvc pipe 5 band pull aparts 5 scap pull-ups 5 kip swings 5 ring rows 5-10 push-ups 10-20 sec handstand hold against wall *Ensure you are fully warmed-up before beginning the...
by Sean Osborne | Dec 6, 2020 | WOD
201208Warm-upWarm-up
by Sean Osborne | Dec 6, 2020 | WOD
201209Warm-upWarm-up4 rounds, not for time of: 10 m high knees 10 m butt kicks 6 steps, walking lunges 6 lateral lunges (3 per side) 50 m run (increase acceleration each time) 60 secs of rest *Ensure you are fully warmed-up before beginning the workout.Metcon...
by Sean Osborne | Dec 6, 2020 | WOD
201211Warm-upWarm-up
by Sean Osborne | Dec 2, 2020 | WOD
201202Warm-upWarm-up3 rounds, not for time of: 15 m high skip 15 m broad jump 15 m high knees 15 m butt kicks 10 steps, walking lunges 7 good mornings 1x Burgener warm-up with empty barThe Burgener warm-up3-5 reps of dip, drive 3-5 reps of dip, drive, shrug 3-5 reps...
by Sean Osborne | Nov 29, 2020 | WOD
201130Warm-upWarm-up3 rounds, not for time of: 4 burpees 8 air squats (squat therapy style) 8 stiff legged deadlifts, empty barbell 8 glute bridges (no weight) 6 good mornings 4 broad jumpsMetcon Rx/ScaledDeadlift (2-3-5-10-2-3-5-10)Use the same weight for each set....
by Sean Osborne | Nov 29, 2020 | WOD
201201Warm-upWarm-up5 rounds, not for time of: 10 air squats 5-7 band pull aparts 5 scap pull-ups 5 push-ups or knee push-ups 5-7 sit-ups — then — 3 Turkish get-up, R-arm (you choose load) 3 Turkish get-up, L-arm (you choose load)Metcon RxMetcon (AMRAP...
by Sean Osborne | Nov 29, 2020 | WOD
201203Warm-upWarm-up5 rounds, not for time of: 30 secs of jumping jacks 2 kettlebell windmills, R-arm (you choose load) 2 kettlebell windmills, L-arm (you choose load) 5-8 jumping air squats 3-5 inchworm push-ups*Ensure you are fully warmed-up before beginning the...
by Sean Osborne | Nov 29, 2020 | WOD
201204Warm-upWarm-up4 rounds, not for time of: 40 jump ropes 8 air squats 8 glute bridges (no weight) 5 shoulder pass throughs, pvc pipe 5 band pull aparts 5 scap pull-ups 5 ring rows *Ensure you are fully warmed-up before beginning the workout.Metcon RxMetcon...
by Sean Osborne | Nov 29, 2020 | WOD
201205Warm-upWarm-up
