by Sean Osborne | Sep 1, 2021 | WOD
Friday, September 3rd 2021Warm-upA. General 60 seconds Row/Bike/Run/Ski @Easy 6 Alternating Step-Ups 6 /6 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...
by Sean Osborne | Aug 31, 2021 | WOD
Thursday, September 2nd 2021Warm-upA. General 3 rounds 30 sec Row or Bike 30 seconds round 1: Inch worms round 2: scorpions round 3: Reverse plank B. Specific 8mins rotating movements, of: 15 sec on/15 sec off 1. Lying flutter kicks 2. Banded W pulls 3. Hollow rocks...
by Sean Osborne | Aug 30, 2021 | WOD
Wednesday, September 1st 2021Warm-upA. General 1 set 60sec Row/Bike/Ski 7/7 Single leg RDL with empty bar 10 Rotating T spine squats B. Mobility PNF banded lat stretch 2 sets of 10 reps/arm C. Specific 2 sets 3 Hang clean pull 3 Tall power cleans 3 Tempo cleans 3 push...
by Sean Osborne | Aug 29, 2021 | WOD
Tuesday, August 31st 2021Warm-upA. General 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. Mobility Foam roller wall slide 10 repetition slow and controlled C1. Specific (Pre rope climb 2 sets...
by Sean Osborne | Aug 28, 2021 | WOD
Monday, August 30th 2021Warm-upA. General 2min Easy Row or Bike 1min Tempo Air Squats @3.1.X.1 B. Mobility Lateral banded hip mobilization + knee drive 2 sets of 10-15 knee drive/leg C. Specific 3 sets 5/leg Single Leg glute bridge 5 Cal fast on bike or rower 5-10...
by Sean Osborne | Aug 27, 2021 | WOD
Sunday, August 29th 2021Warm-upA. General 3min Easy run, nose breathing 20 straight leg front to back swings/leg 20 straight leg side to side swings/leg B. Mobility Standing straddle forward fold 60s Standing quad pull 30s/30s -Squeeze the glute to increase hip flexor...
by Sean Osborne | Aug 26, 2021 | WOD
Saturday, August 28th 2021Warm-upA. General 2 rounds 30 sec Row or Bike 30 seconds round 1: Inch worms round 2: scorpions B. Specific 6mins rotating movements, of: 15 sec on/15 sec off 1. Air squats 2. Banded W pulls 4. Push-up to downward dog Then 3-5 reps per...
by Sean Osborne | Aug 25, 2021 | WOD
Friday, August 27th 2021Warm-upA. General 2 rounds 400m Run 10 in-and-out squats B. Mobility Soft tissue mobilisation With a barbell, a foam roller or a LaCrosse ball 45-60 seconds/side Lats or pecs C. Specific Drills 3-5 Scap pull + hollow (against box) 3-5 Beat...
by Sean Osborne | Aug 24, 2021 | WOD
Thursday, August 26th 2021Warm-upA. General Rock Paper Scissors Have everyone in the class pair up (if odd numbers, coach should join in) Playing rock paper scissors best of 3. Losers have to do 10 burpees or air squats (each time they lose within the best of 3...
by Sean Osborne | Aug 23, 2021 | WOD
Wednesday, August 25th 2021Warm-upA. General 3min 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 @snatch grip 5 Good mornings 5 btn press 5...
