by Sean Osborne | Sep 27, 2020 | WOD
200930Warm-upWarm-up4 rounds, not for time of: 25 jumping jacks 5 shoulder pass throughs, pvc pipe 5 band pull-aparts 7 ring rows 7 air squats 7 sit-ups Metcon RxMetcon (Time)5 rounds for time of: 25 Double Unders 10 Toes-to-bars 25 Double Unders 5 Bar Muscle-upsFor...
by Sean Osborne | Sep 27, 2020 | WOD
200929Warm-upWarm-up3 rounds, not for time of: 200m run 1x Burgener warm-up, empty barbellWarm-upThe Burgener warm-up consists of the following: 5 reps of dip, drive 5 reps of dip, drive, shrug 5 reps of muscle snatch 5 reps of overhead squat 5 reps of squat snatch 5...
by Sean Osborne | Sep 27, 2020 | WOD
200928Warm-upWarm-up400m run followed by… 3 rounds, not for time of: 8 air squats, squat therapy style 8 stiff legged deadlifts, empty barbell 8 glute bridges (no weight or empty barbell) 8 good mornings, empty barbell 4 broad jumpsMetcon Rx/ScaledDeadlift...
by Sean Osborne | Sep 20, 2020 | WOD
200926Warm-upWarm-upMetcon RxMetconMetcon ScaledMetconNo Equipment WorkoutMetconCool DownWarm-up
by Sean Osborne | Sep 20, 2020 | WOD
200925Warm-upWarm-up3 rounds, not for time of: 200m run 5 shoulder pass throughs, pvc pipe 2 Turkish get-ups, R-arm – you choose load 2 Turkish get-ups, L-arm – you choose load 5-7 shoulder press, empty barbell 5-7 ring rows or pull-ups *Ensure you are...
by Sean Osborne | Sep 20, 2020 | WOD
200924Warm-upWarm-up4 rounds, not for time of: 25 jumping jacks 8-10 steps walking lunges 5-7 hollow rocks 5-7 ring rows 5-7 good mornings, empty barbellMetcon RxMetcon (Time)3 rounds for time of: 40/30 Row Calories 20 Box Step-ups, 24/20 in 20 AbMat Sit-ups Plank...
by Sean Osborne | Sep 20, 2020 | WOD
200923Warm-upWarm-up4 rounds, not for time of: 200m run 8 air squats 6 sit-ups 6 inch worm push-ups 6 good mornings After completing the entire 4 rounds of the warm-up do 1x Burgener warm-up with empty barbellWarm-upThe Burgener warm-up consists of the following:...
by Sean Osborne | Sep 20, 2020 | WOD
200922Warm-upWarm-upMetcon RxMetcon (Time)20 Pull-ups 10 Back Squats, 65% 1RM 30 Shoulder Taps 20 Chest-to-bar Pull-ups 10 Back Squats, 65% 1RM 30 Shoulder Taps 10 Low Ring Muscle-ups 10 Back Squats, 65% 1RM 30 Shoulder TapsFor time (or not). Pull-ups or Ring Rows...
by Sean Osborne | Sep 20, 2020 | WOD
200921Warm-upWarm-up400m run then, 4 rounds, not for time of: 10 m high knees 10 m butt kicks 6 steps, walking lunges 6 lateral lunges (3 per side) 10 jumping air squats 1 min of restMetcon RxMetcon (10 Rounds for reps)10 x 100m runSuper Fitness Robot time: 15 secs or...
by Sean Osborne | Sep 13, 2020 | WOD
200919Warm-upWarm-up3 rounds, not for time of: 200m run 10 air squats 5 glute bridges 5 shoulder pass throughs, pvc pipe 7 power clean + push press, empty barbell *Ensure you are fully warmed-up before beginning the workout.Metcon RxMetconMetcon ScaledMetconNo...
