by Sean Osborne | Oct 23, 2017 | WOD
171023 (practice)Warm-upWarm-upcoach ledStrengthShoulder Press (5×3)80% acrossLateral Raise (3×15-20)MetconMetconE2MOM 12 25 American swings (53/35) 10 sit-ups 10 push-ups2 Minute Max Double UndersMobility and Recovery
by Sean Osborne | Oct 21, 2017 | Coach's Blog
Do you know why the Bulgarian weightlifting team was so revered from the late 1960’s to the late 80’s? Because their coach, Ivan Abadjiev, cared more about winning than anything else. One of the only ways to climb the social ladder in Bulgaria at the time...
by Sean Osborne | Oct 19, 2017 | WOD
171020 (practice)Warm-upWarm-upcoach ledStrengthClean (3-3-3-2-2-2-1-1-1)build to a heavy singlePull-ups (5×5)5 sec eccentric MetconMetcon (AMRAP – Rounds)EMOM 12 3 power cleans (65-75%) 20 double undersMobility and Recovery
by Sean Osborne | Oct 19, 2017 | WOD
171019 (competition)Warm-upWarm-upcoach ledMetconJackie (Time)For Time: 1000m Row 50 Thrusters, 45# 30 Pull-upsStrengthBack Squat (3-3-3-3-X)Split Squat (3×10 (each))unweighted Mobility and Recovery
by Sean Osborne | Oct 18, 2017 | WOD
171018 (practice)Warm-upWarm-upcoach ledStrengthPinch Grip Carry (3x200m)assigned weightsMetconMetcon (Time)5 Rounds 30 Russian swings (53/35) 20 sit-ups 10 push-ups 20 air squats 30 flutter kicksMobility and Recovery
by Sean Osborne | Oct 17, 2017 | WOD
171017 (competition)Warm-upWarm-upcoach ledStrengthPush Press (6×2)AHAP acrossRing Y Pulls (3×15)MetconDiane (Time)21-15-9 Deadlifts, 225# / 155# Handstand Push-upsMobility and Recovery
by Sean Osborne | Oct 16, 2017 | WOD
171016 (Practice)Warm-upWarm-upcoach ledStrengthGood Mornings (5×6)build to a heavy 6Turkish Get Up (build to a good set of 3)MetconMetcon (AMRAP – Reps)AMRAP 8 box jumps (24/20) Russian lunges (35/20) mountain climbersstart at 3 reps for the first round...
by Sean Osborne | Oct 12, 2017 | WOD
171013Warm-upWarm-upcoach ledWarm-upbehind the neck push jerkStrengthBehind The Neck Jerk (1×1)15 minutes to get a heavy singleSingle Arm Row (3×10 each)MetconMetcon (AMRAP – Rounds and Reps)AMRAP 10 3 shoulder press (70%) 3 push press 3 jerk 12 alt...
by Sean Osborne | Oct 12, 2017 | WOD
171012Warm-upWarm-upcoach ledWarm-upsumo deadlift reviewStrengthSumo Deadlift (death by)aim for 12-15 minutesMetconWarm-upTurkish get-up reviewMetcon (Weight)3 rounds 8 kb snatch R 8 kb snatch L 2 alt Turkish get-up 400m runMobility and...
by Sean Osborne | Oct 11, 2017 | WOD
171011 (mental toughness)Warm-upWarm-upcoach ledMetconMetcon (Time)200 wall balls (20/14)Every time you break or drop do 20 double unders or 40 single unders. 30 minute capMobility and Recovery
