by Sean Osborne | Sep 26, 2017 | WOD
170926Warm-upWarm-upcoach ledWarm-upsnatch prepStrengthSnatch (2-2-2-2-2-2)build to a heavy TNG doubleMetconMetcon (AMRAP – Rounds and Reps)AMRAP 15 **20 hspu buy-in** 5 thrusters (95/65) 10 pull-ups 20 double undersMobility and...
by Sean Osborne | Sep 25, 2017 | WOD
170925Warm-upWarm-upcoach ledStrengthBack Squat (5-5-5-5-5)+5lbsBarbell Row (5-5-5-5-5)60% acrossMetconMetcon (Time)6 rounds 20 Russian swings (70/53) 10 burpees 20 sit-upsMobility and Recovery
by Sean Osborne | Sep 22, 2017 | WOD
170922Warm-upWarm-upcoach ledStrengthBack Squat (5-5-5-5-5)+5lbsShoulder Press (5-5-5-5-5)+5lbsMetconMetcon (AMRAP – Rounds and Reps)AMRAP 10 400m run 30 American swings (53/35) 15 sit-upsMobility and Recovery
by Sean Osborne | Sep 21, 2017 | WOD
170921Warm-upWarm-upcoach ledWarm-upwod prep: snatchStrengthMetconE2MOM 14 3 position snatch 10 t2b3-Position Snatch (7×3)MetconMetcon (Time)10 rounds 4 push press (135/95) 2 wall walks 10 box jumps (24/20)Mobility and Recovery
by Sean Osborne | Sep 20, 2017 | WOD
170920Warm-upWarm-upcoach ledWarm-upwod prep: deadliftStrengthBack Squat (5-5-5-5-5)+5lbs acrossDeadlift (5-5-5)60% acrossMetconMetcon (Time)21-15-9 pull-ups push-ups jumping air squatsMobility and Recovery
by Sean Osborne | Sep 19, 2017 | WOD
170919Warm-upWarm-upcoach ledWarm-upwod prep: hang power cleansMetconMetcon (Weight)EMOM 10 3 hang power cleans 2 front squatsMetconMetcon (Time)3 rounds 40 double unders 15 single arm oh lunge R (45/30) 15 single arm oh lunge LAfter PartyMetcon (Time)50 alt db...
by Jason Morang | Sep 18, 2017 | Coach's Blog
For a lot of us the idea of training is simple; show up, go hard, repeat 5 or 6 times a week, get results. Sounds logical and for many of us it’s worked before. Then life happens. You get that promotion at work, you have a baby or go on vacation! More realistically,...
by Sean Osborne | Sep 18, 2017 | WOD
170918Warm-upWarm-upcoach ledWarm-upwod prep: strict press, Russian swingsStrengthBack Squat (5-5-5-5-5)60% acrossShoulder Press (5-5-5-5-5)60% acrossMetconMetcon (AMRAP – Rounds and Reps)AMRAP 8 25 Russian swings (53/35) 10 burpee box jumps (24/20) 15 goblet...
by Sean Osborne | Sep 15, 2017 | WOD
170915Warm-upWarm-upcoach ledWarm-upwod prep: air squat, front squat, thruster (PVC)MetconMetcon (Time)21 thrusters (105/70) 50 doubles 15 thrusters 50 doubles 9 thrusters 50 doublesAfter PartyMetcon (Time)40 box jumps (24/20) 40 sit-ups 400m SPRINTOptional Additional...
by Sean Osborne | Sep 14, 2017 | WOD
170914Warm-upWarm-upcoach ledWarm-upwod prep: pose warm-up drillsMetconRene (Time)7 rounds for time of: 400m Run 21 Walking Lunges 15 Pull-Ups 9 Burpees *If you have a 20-lb. weight vest or body armor, wear it. Danish Army Sgt. René Brink Jakobsen of Vang,...
