by Sean Osborne | Sep 21, 2021 | WOD
Thursday, September 23rd 2021Warm-upA. General 2 rounds 30 sec row or bike 30sec Air squat 30sec high box step ups B. Mobility B1. Soft Tissue Mobilization Foam roll/Lax ball Lats, traps, hip flexors spend 30 sec/body part/side (3mins total) B2. Lateral banded hip...
by Sean Osborne | Sep 20, 2021 | WOD
Wednesday, September 22nd 2021Warm-upA. General 2 rounds 30sec Bike/Row/Ski 30secs of 1 air squat every 2,4,6 seconds B. Mobility Standing banded psoas march 20 alternating reps C. Specific 1 Set -5/5 Airplanes -10 Jumping squat -7/7 bulgarian split squats -3 Back...
by Sean Osborne | Sep 19, 2021 | WOD
Tuesday, September 21st 2021Warm-upA. General 2 rounds 30sec Row @increasing intensity 10 V-ups from the hollow position 10 Prone W-Y B. Mobility Prayer stretch 2 sets of 5 deep breaths Rest as needed between sets C. Specific 2 Sets 5 Banded W pull apart + 6 Rotating...
by Sean Osborne | Sep 18, 2021 | WOD
Monday, September 20th 2021Warm-upA. General 2min Row or Bike @increasing intensity B. Mobility PVC shoulder dislocate 10-12 Repetitions -As close as you can while maintaining lock out and retraction in the scap C. Specific 3 sets @snatch grip + Ascending 5 Good...
by Sean Osborne | Sep 17, 2021 | WOD
Sunday, September 19th 2021Warm-upA. General 5 min Row/Bike/Ski/Run At the top of each min: 3-5 burpees 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. Specific Post...
by Sean Osborne | Sep 16, 2021 | WOD
Saturday, September 18th 2021Warm-upA. General 400m Run or Row @easy B. Mobility Prone PVC shoulder dislocates 10 reps C. Specific 3 sets 1-3 Skin the cat / Knees to elbows 3-5 Ring beat swings* 3-5 Transition mu** This specific warm up is a very dedicated skill...
by Sean Osborne | Sep 15, 2021 | WOD
Friday, September 17th 2021Warm-upA. General 2 Rounds 60 seconds Row/Bike/Run/Ski @Easy 20sec Plate hops 10 Samson lunges 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...
by Sean Osborne | Sep 14, 2021 | WOD
Thursday, September 16th 2021Warm-upA. General Amrap 6 minutes 12 In and out squats 20 Plate Jumps 20 Jumping lunges B. Mobility Foam roller wall slide 10 repetition slow and controlled C. Specific (Before the Metcon) 2 sets 8 Alternating Scorpions 12 Band pull aparts...
by Sean Osborne | Sep 13, 2021 | WOD
Wednesday, September 15th 2021Warm-upA. General Amrap 5 10/8 cal Row/Bike/Ski or 200m Run @Easy 25’/25′ Single arm OH Carry 20 Seconds/side PNF lat stretch on floor B. Specific Jerk Drills 5 btn dip hold 5 btn Push press + pause in ext. 5 drop jerk 5 btn...
by Sean Osborne | Sep 12, 2021 | WOD
Tuesday, September 14th 2021Warm-upA. General 3min Easy row, nose breathing 20 Fast Back wards arm circles 10 Scap pulls B. Mobility Banded wrist rocks 2 sets of 10 -15reps/wrist, hold every stretch for 2-3 seconds C. Specific (pre metcon) 2 sets @ascending, TnG 3...
