by Sean Osborne | Oct 18, 2020 | WOD
201023Warm-upWarm-up3 rounds not for time of: 40 jumping jacks 7-10 sit-ups 5 shoulder pass throughs, pvc pipe 10-15 band pull-aparts 5 scap pull-ups 5 kip swings 5 ring rows or pull-ups *Ensure you are fully warmed-up before beginning the workout.Metcon RxMetcon...
by Sean Osborne | Oct 18, 2020 | WOD
201022Warm-upWarm-up2 rounds not for time of: 50 double unders 200 m run 1x Burgener warm-up, empty barThe Burgener warm-up3-5 reps of dip, drive 3-5 reps of dip, drive, shrug 3-5 reps of muscle snatch 3-5 reps of overhead squat 3-5 reps of hang squat snatch 3-5 reps...
by Sean Osborne | Oct 18, 2020 | WOD
201021Warm-upWarm-up100′ bear crawl followed by… 2 rounds not for time of: 25′ high knees 25′ butt kicks 6 jumping air squats 6 burpees (start slow, finish fast) 30 secs of rest 1x Burgener with empty barbell 25′ high knees 25′ butt...
by Sean Osborne | Oct 18, 2020 | WOD
201020Warm-upWarm-up3 rounds not for time of: 30 secs of jumping jacks 7-10 shoulder pass throughs, pvc pipe 10-15 band pull aparts 5 inchworm push-ups 1 Turkish get-ups, R-arm 1 Turkish get-ups, R-arm *Ensure you are fully warmed-up before beginning the...
by Sean Osborne | Oct 18, 2020 | WOD
201019Warm-upWarm-up100′ bear crawl followed by… 4 rounds not for time of: 10 m high knees 10 m butt kicks 6 steps, walking lunges 6 lateral lunges (3 per side) 6 burpees (start slow, finish fast) 60 secs of restMetcon Rx/Scaled/No EquipmentMetcon (AMRAP...
by Sean Osborne | Oct 17, 2020 | WOD
201017Warm-upWarm-upMetcon RxSquat Clean (1-1-1-1-1-1-1)Use the heaviest weight you can for each set. Rest as needed between sets.Metcon ScaledPower Clean (1-1-1-1-1-1-1)No Equipment Workout
by Sean Osborne | Oct 11, 2020 | WOD
201016Warm-upWarm-up2 rounds not for time of: 50 jumping jacks 10 squats (squat therapy style) 10 pass throughs, pvc pipe 10 toes-to-bars, knees-to-elbows, GHD, or AbMat sit-ups 5 overhead squats, empty barbell (3-5 secs descending, 3-5 secs up) *Ensure you are fully...
by Sean Osborne | Oct 11, 2020 | WOD
201015Warm-upWarm-up4 rounds not for time of: 200m run 30 secs of single unders 15 secs of hollow rocks or sit-ups 7 good mornings, empty barbell Metcon RxMetcon (Time)3 rounds for time of: Run, 800 m 60 Double Unders 30 Sit-ups Plank Hold, 1 minOther Equipment...
by Sean Osborne | Oct 11, 2020 | WOD
201014Warm-upWarm-up2 rounds not for time of: 50 double unders 8 good mornings 10-15 band pull-aparts 5 inchworm push-ups 5-7 ring rows 1x Burgener warm-up with empty barbellThe Burgener warm-up3-5 reps of dip, drive 3-5 reps of dip, drive, shrug 3-5 reps of muscle...
by Sean Osborne | Oct 11, 2020 | WOD
201013Warm-upWarm-up3 rounds not for time of: 15 m high skip 15 m high knees 15 m butt kicks 10 steps, walking lunges 10 glute bridges (no loading, no barbell) 1 min of restMetcon Rx/ScaledMetcon (Calories)5 rounds of: max rep Row Calories, 30 secs Rest 1:30 —...
