by Sean Osborne | Sep 11, 2021 | WOD
Monday, September 13th 2021Warm-upA. General Row 2mins 2 rounds 5/side lying clam shell 10 alternating cossack squats B. Mobility Goblet squat hold + shift 3 x 10 seconds stretch/ankle. Stand up for 5-10 seconds before the next set C. Specific 6 Tempo back squats...
by Sean Osborne | Sep 10, 2021 | WOD
Sunday, September 12th, 2021Warm-upWarm-upA. General 400m Run -Gradually building pace from easy to hard B. Mobility Piked runners calf pedals 60s C. Specific 2 Sets 50′ A skips 50′ Butt kicks 5 scap pulls + 5 beat swings 5 Russian KB swings + 5 full...
by Sean Osborne | Sep 9, 2021 | WOD
Saturday, September 11th, 2021Warm-upWarm-upA. General 3 rounds 30 sec Row or Bike 30 seconds round 1: Inch worms round 2: scorpions round 3: Spiderman stretch B. Mobility PVC shoulder dislocate 10-12 Repetitions -As close as you can while maintaining lock out and...
by Sean Osborne | Sep 8, 2021 | WOD
Friday, September 10th, 2021Warm-upWarm-upA. General 2 Rounds 60 seconds Row/Bike/Run/Ski @Easy 10 Barbell good mornings 10 Samson lunges B. Mobility PNF Pigeon Stretch 5 seconds Contraction, pushing knee into the floor 5 seconds stretch, relax and bring the chest...
by Sean Osborne | Sep 7, 2021 | WOD
Thursday, September 9th, 2021Warm-upWarm-upA. General 30 sec Row or Bike 30sec Strict Knees to elbows 30 sec Row or Bike 30sec Plate hops B. Mobility World greatest stretch 2 sets of 10-15 rep/side C. Specific 3 sets 20sec max double unders 6 Slam balls or Pike ups...
by Sean Osborne | Sep 6, 2021 | WOD
Wednesday, September 8th, 2021Warm-upWarm-upA. General 2 rounds 30 sec Row 30sec Full squat T spine rotations B. Mobility Elevated Banded ankle rocks 2 sets of 10 -15reps/side, hold every stretch for 2-3 seconds C. Specific 2 sets 3 Back squats @1 1/4 + ascending 10...
by Sean Osborne | Sep 5, 2021 | WOD
Tuesday, September 7th, 2021Warm-upWarm-upA. General Continuous Tabata *2 intervals per movement -Bike, Ski, or Row -Beat swings -Scap pulls -Hanging Leg raises (to L-sit) B. Specific 3 sets -7 Banded W-Y -7 Banded T pull aparts -7 Ring rows + pause GymnasticsMetcon...
by Sean Osborne | Sep 4, 2021 | WOD
Monday, September 6thWarm-upWarm-upA. General 30sec Bike/Row/Ski/100m Run 10 Wall Balls 10 Banded Y pulls B. Mobility T-spine extension on wall or floor 5 x 10 sec stretch + 5 sec relax C. Specific 10 Prone W-Y 3 hang power snatch 3 Low hang power snatch (below knee)...
by Sean Osborne | Sep 3, 2021 | WOD
Sunday, September 5th 2021Warm-upA. General 800m Run -Gradually building pace from easy to hard @nose breathing B. Mobility Soft tissue mobilisation With a barbell, a foam roller or a Lax ball 45-60 seconds/side calves/hamstrings C. Specific Amrap 5mins 25ft butt...
by Sean Osborne | Sep 2, 2021 | WOD
Saturday, September 4th 2021Warm-upA. General 3 min Bike, row, ski, or run *every 30sec complete 1-3 burpees B. Mobility Prone PVC press 10-15 repetitions C1. Specific 5 Banded wall-slides, slow and controlled 3 wall walks 10 HS hold scap push, facing wall Full ROM...
