by Sean Osborne | Aug 22, 2021 | WOD
Tuesday, August 24th 2021Warm-upA. General 5 min Bike, row, ski, or run *every min complete 3-5 burpees B. Mobility Prayer stretch with foam roller 3 x 5-10 breaths while holding the stretch Time:6:50—> C. Specific 2 sets 5 scap pulls 5 beat swings 3-5 Single...
by Sean Osborne | Aug 21, 2021 | WOD
Monday, August 23rd 2021Warm-upA. General Row 30 sec 25′ samson stretch lunges Row 1 min 25′ Banded Monster Walk B. Mobility Lateral banded hip mobilization + knee drive 2 sets of 10-15 knee drive/leg C. Specific 3 sets 3-5 Back squats @3sec down +...
by Sean Osborne | Aug 20, 2021 | WOD
Sunday, August 22nd 2021Warm-upA. General 400m Run -Gradually building pace from easy to hard @nose breathing B. Mobility Piked runners calf pedals 60s C. Specific -50′ A skips -50′ Butt kicks + 50′ sprint -3 Front rack elbow rotations + 5 Front...
by Sean Osborne | Aug 19, 2021 | WOD
Saturday, August 21st 2021Warm-upA. General 5 min Bike, row, ski, or run *every min complete 3-5 burpees B. Mobility Prone PVC press 10-15 repetitions C Specific 2 sets 3 Banded wall-slides, slow and controlled 1 wall walk 10 HS hold scap push, facing wall 10 Cal Row...
by Sean Osborne | Aug 18, 2021 | WOD
Friday, August 20th 2021Warm-upA. General 2 sets 30sec Bike/Row/Ski/100m Run 5 btn press 10 Banded T pull aparts B. Mobility Banded wall slides 7-10 reps slow and controlled C. Specific 2 sets 7 Tall kneeling Banded Angels 5 x 1 1/2 press* *Press to forehead and...
by Sean Osborne | Aug 17, 2021 | WOD
Thursday, August 19th 2021Warm-upA. General EMOM 4 Odd: Bike/Row/Ski Even: 1 Air squat every 3,5,7,10 seconds B. Mobility Standing banded psoas march 20 alternating reps C. Specific 2 sets 6 reps on each movementMetconMetcon (Time)3 rounds 50 Burpee to a target 60 KB...
by Sean Osborne | Aug 16, 2021 | WOD
210818WorkoutSplit Jerk (For Load: 5-5-3-3-3-1-1-1-1 Split Jerk)- INTERMEDIATE – For Load: 5-5-3-3-3-1-1-1-1 Split Jerk – BEGINNER – For Load: 5-5-3-3-3-1-1-1-1 Split JerkSkill WorkMetconRest, stretch, and recoverStretchingMetcon3 Sets: :30 Doorway...
by Sean Osborne | Aug 15, 2021 | WOD
210817Skill WorkMetconPre-Workout: Handstand Hold PracticeWorkout210817 (Time)- RX – 4 Rounds For Time: 25/18 Calorie Row 25 Push-ups – INTERMEDIATE – 4 Rounds For Time: 20/14 Calorie Row 20 Push-ups – BEGINNER – 4 Rounds For Time: 15/10...
by Sean Osborne | Aug 14, 2021 | WOD
IsabelSkill WorkPower Snatch (Build up with a 3-position power snatch)WorkoutIsabel (Time)For Time: 30 Snatches, 135# / 95#- INTERMEDIATE – For Time: 30 Snatches (95/65#) – BEGINNER – For Time: 30 Snatches (45/35#)StretchingMetcon3 Sets: :30 Reach...
by Sean Osborne | Aug 13, 2021 | WOD
5k RunWorkout5k Run (Time)Max Effort 5k Run- Compare to 2/22/21 – LEVEL 2 – For Time: 3000m Run – LEVEL 1 – On a 20:00 Clock For Distance: RunAccessoryMetcon3 Sets: 10 DB Suitcase Deadlift /Side 1:00 Plank HoldStretchingMetcon3 Sets: :30 Foam...
