by Sean Osborne | Sep 13, 2017 | WOD
170913Warm-upWarm-upcoach ledWarm-upwod prep: deadlift patterning and warm upStrengthDeadlift (5-5-5 climbing)build to heavy 5Bench Press (3-3-3-3-3)build to a heavy 3After Party3 Minute Max Wall Balls (AMRAP – Reps)Mobility and Recovery
by Sean Osborne | Sep 12, 2017 | WOD
170912Warm-upWarm-upcoach ledWarm-upwod prep: banded pull throughs, face pulls, db pressMetconMetcon (AMRAP – Rounds and Reps)AMRAP 12 hspu t2b Russian swings (70/53) 2, 4, 6, 8, 10, 12, etcAfter PartyMetcon (Time)50′ crab walk 40 push-ups 30 alt...
by Sean Osborne | Sep 11, 2017 | WOD
170911Warm-upWarm-upcoach ledWarm-upwod prep: hollow body/maintaining midlineStrengthBack Squat (3-3-3-3-3 climbing)start at 75%MetconMetcon (Time)4 Rounds 400m run 10 burpees 5 squat cleans (135/95)Mobility and Recovery
by Sean Osborne | Sep 8, 2017 | WOD
170908Warm-upWarm-upcoach ledMetconRenegade Row (3×10)MetconBack Rack Step-Up (3×10 (each side))After PartyMetcon (Time)150 double undersOptional Additional Conditioning400m Sandbag Carry (Weight)As heavy as possible. Not for time. Embrace the...
by Sean Osborne | Sep 7, 2017 | WOD
170907Warm-upWarm-upcoach ledWarm-upwod prep: front rack/thrusterMetconMetcon (Time)21-15-9 thrusters (95/65) wallballs (20/14)After PartyMetconafter party: 3 min couch (each side) 2 min pigeon (each side) 2 min supine twist (each side)Optional Additional...
by Sean Osborne | Sep 6, 2017 | WOD
170906Warm-upWarm-upcoach ledWarm-upwod prep: deadlift, KB swingsStrengthDeadlift (1×2)15 minutes to build to a heavy set of 2MetconMetcon (AMRAP – Rounds and Reps)AMRAP 15 30 box jumps 30 Russian swings (53/35) 20 burpees 20 pistols 10 t2b 10 hspuOptional...
by Sean Osborne | Sep 5, 2017 | WOD
170905Warm-upWarm-upcoach ledWarm-upwod prep: front squatStrengthFront Squat (3-3-3-3-3 )75% acrossMetconMetcon (Time)5 Rounds 7 push press (155/110) 14 pull-ups 21 air squats 28 double undersMobility and Recovery
by Sean Osborne | Sep 4, 2017 | WOD
Labor Day 2017Warm-upWarm-upcoach ledMetconThe Chief (AMRAP – Rounds)Max rounds in 3 minutes of: 3 Power Cleans, 135# 6 Push-ups 9 Squats Rest 1-minute. Repeat for a total of 5 cyclesAfter PartyMetcon (Time)400m run 50 sit-ups 400m runOptional Additional...
by Sean Osborne | Sep 1, 2017 | WOD
170901Warm-upWarm-upcoach ledWarm-upwod prep: burpee, clean, jerkMetconFore! (AMRAP – Reps)In front of a clock set for 12 minutes: 4 minutes of clean and jerks, 135 lb. 4 minutes of rowing 4 minutes of burpees Log total repsAfter PartyMetcon (Time)100′...
by Sean Osborne | Aug 31, 2017 | WOD
170831Warm-upWarm-upcoach ledWarm-upwod prep: pvc sdhpMetconMetcon (AMRAP – Rounds and Reps)AMRAP 13 15 sdhp (95/65) 15 wall balls (20/14) 15 sit-ups 15 pull-upsAfter PartyMetcon (Time)after party: 3 rounds 20 leg levers 20 air squatsOptional Additional...
