by Sean Osborne | Jan 2, 2019 | WOD
190102 (practice)Warm-upCoach LedMetconDeadlift (5-5-5-5)climbingStrict Pull-Ups (3×6)MetconMetcon (AMRAP – Rounds and Reps)AMRAP 12 7 hspu 8 db snatch (50/35) 9 box jumps (24/20)Mobility and Recovery
by Sean Osborne | Dec 30, 2018 | WOD
181231 (mental toughness)Warm-upCoach LedMetconMetcon (Time)back squat push press med ball sit-upMobility and Recovery
by Sean Osborne | Dec 27, 2018 | WOD
181228 (practice)Warm-upCoach LedMetconFront Squat (3-3-3-X)65% across, 3 second pauseDeadlift (5-3-X)5 @65%, 3 @75%, ME @85%MetconMetcon (Time)5! thrusters (115/75) burpeesMobility and Recovery
by Sean Osborne | Dec 25, 2018 | WOD
181227 (competition)Warm-upWarm-upcoach ledMetconPush Press (3-3-3-X)75% across, aim for 5-7 in your working set MetconMetcon (Time)2 rounds 50 wall balls (20/14) 150′ bear crawl 150′ walking lunge12 minute capMobility and Recovery
by Sean Osborne | Dec 25, 2018 | WOD
181226 (practice)Warm-upWarm-upcoach ledMetconBack Squat (5-5-5-5-5)climb to a heavy 5MetconMetcon (AMRAP – Rounds and Reps)AMRAP 12 12 box jumps (24/20) 12 pull-ups 12 sit-upsMobility and Recovery
by Sean Osborne | Dec 24, 2018 | WOD
181224 (hohoho)MetconMetcon (Time)1 t2b 2 pistols 3 wall balls (20/14) 4 push-ups 5 pull-ups 6 sit-ups 7 air squats 8 burpees 9 Russian swings (53/35) 10 push press (115/80) 11 hang cleans 12...
by Sean Osborne | Dec 15, 2018 | WOD
181221 (mental toughness)Warm-upCoach LedMetconBack Squat (20-20-20)climbingMetconMetcon (Time)3 Rounds 20 front squats (95/65) 15 hang power cleans 10 push press 5 bar facing burpees *30 sec handstand hold between roundsMobility and...
by Sean Osborne | Dec 15, 2018 | WOD
181220 (practice)Warm-upCoach LedMetconTurkish Get Up (EMOM 10)MetconMetcon (Time)30 oh squats (75/55) 40 sit-ups 30 air squats 40 push-ups 30 pull-ups 40 med ball cleans (20/14) 30 hspu 400m runscale for hspu is either accumulating 45 seconds in a hs hold or 30 push...
by Sean Osborne | Dec 15, 2018 | WOD
181219 (competition)Warm-upCoach LedMetconPower Snatch (1-1-1-1-1-1)climbingMetconMetcon (Weight)EMOM 15 1 squat snatch at power snatch weight 8 hollow body rocksMobility and Recovery
by Sean Osborne | Dec 15, 2018 | WOD
181218 (practice)Warm-upCoach LedMetconBench Press (8-8-8-X)70% acrossMetconMetcon (Time)21-15-12-9-6-3 double unders V-ups deadlift (135/95) leg leversMobility and Recovery
