by Sean Osborne | Oct 1, 2021 | WOD
Sunday, October 3rd 2021Warm-upA. General 3 sets 30 seconds Row @Low intensity 7 Good mornings 5 Muscle Clean (no hook grip, no contact) B. Mobility PNF Pigeon Stretch 5 seconds Contraction, pushing knee into the floor 5 seconds stretch, relax and bring the chest over...
by Sean Osborne | Sep 30, 2021 | WOD
Saturday, October 2nd 2021Warm-upA. General 3min Bike, row, ski, or run *every min complete 3-5 burpees B. Mobility PVC Dislocates 10-15 repetitions C. Specific 2 sets 3 Banded wall-slides, slow and controlled 5 HS hold scap push, facing wall Then do 3-5 reps on each...
by Sean Osborne | Sep 29, 2021 | WOD
Friday, October 1st 2021Warm-upA. General 3 rounds 60sec Row 30sec Samson Stretch 30sec Rotating full squat T spine rotations B. Mobility World greatest stretch 2 sets of 10-15 rep/side C.Specific @ working weight 3 Snatch Deadlifts 5 box jumps 3 Snatch high pulls 5...
by Sean Osborne | Sep 28, 2021 | WOD
Thursday, September 30th 2021Warm-upA. General 800m Easy run, nose breathing 20 straight leg front to back swings/leg 20 straight leg side to side swings/leg 1 min Hard run B. Mobility 60sec Quadruped calf pedals C. Specific 3 sets 50ft A skips + 50 ft butt kicks 50ft...
by Sean Osborne | Sep 27, 2021 | WOD
Wednesday, September 29th 2021Warm-upA. General Amrap 5 30sec Row/Bike/Ski 7/7 Single leg RDL 5/5 Seated DB press B. Mobility Lateral banded hip mobilization + knee drive 2 sets of 10-15 knee drive/leg C. Specific 2 sets 4/4 Single leg glute bridge 4 x 1&1/4 Front...
by Sean Osborne | Sep 26, 2021 | WOD
Tuesday, September 28th 2021Warm-upA. General 3min Bike, row, ski, or run *every min complete 3-5 burpees B. Mobility Prone PVC press 10-15 repetitions C. Specific 5 Banded wall-slides, slow and controlled 3 wall walks 10 HS hold scap push, facing wallGymnasticsMetcon...
by Sean Osborne | Sep 25, 2021 | WOD
Monday, September 27th 2021Warm-upA. General 60 seconds Row/Bike/Run/Ski @Easy 10 /10 Single Leg Glute Bridge 30 Seconds Elbow Plank B. Mobility PNF hamstring stretch 5x/leg 5 seconds contraction, pushing against the band with your foot 5 seconds stretch, pulling your...
by Sean Osborne | Sep 24, 2021 | WOD
Sunday, September 26th 2021Warm-upA. General 2mins Easy Row or Bike 15 Air squats 1 min Moderate Row or Bike 10 Jumping air squat 30 sec Hard ROw or Bike Max 2 for 1 air squats in 30 seconds B. Mobility 90/90 hip stretch 60sec per side C. Specific 5 Back squats 100m...
by Sean Osborne | Sep 23, 2021 | WOD
Saturday, September 25th 2021Warm-upA. General 2 Rounds 60 seconds Row/Bike/Run/Ski @Easy 3 Inch worms B. Mobility PNF Pigeon Stretch 5 seconds Contraction, pushing knee into the floor 5 seconds stretch, relax and bring the chest over the knee *If any knee pain have...
by Sean Osborne | Sep 22, 2021 | WOD
Friday, September 24th 2021Warm-upA. General EMOM 4 Odd: Bike/Row/Ski Even: 1 moderate height box jump 3,5,7 sec B. Mobility PNF hamstring stretch 5x/leg 5 seconds contraction, pushing against the band with your foot 5 seconds stretch, pulling your foot back C....
