by Sean Osborne | Aug 30, 2020 | WOD
200905Warm-upWarm-up400m run followed by… 2 rounds, not for time of: 15 m of high knees 10 lateral lunges (5 per side) 15 m of butt kicks 10 squats 10 good mornings (empty barbell) 10 glute bridges (empty barbell) 5 broad jumpsMetcon Rx/ScaledBack Squat...
by Sean Osborne | Aug 30, 2020 | WOD
200904Warm-upWarm-up3 rounds not for time: 400m run 7 glute bridges 7 ring rows or pull-ups 7 shoulder press, empty barbell — then — 1x Burgener warm-up with empty barbell The Burgener warm-up consists of the following: 3-5 reps of down & up 3-5 reps...
by Sean Osborne | Aug 30, 2020 | WOD
200903Warm-upWarm-up4 rounds, not for time of: 200m run 7 overhead squats, pvc pipe or empty barbell 7 push-ups or knee push-upsMetcon RxMetcon (Time)3 rounds for time of: Shuttle Sprint, 200 m (4x 50 m) Dumbbell Farmers Carry, pick load, 50 m Shuttle Sprint, 200 m...
by Sean Osborne | Aug 30, 2020 | WOD
200902Warm-upWarm-up3 rounds, not for time of: 200m run 5 inch worm push-ups 10 air squats 15 kettlebell swings (light, you choose load) 1-2 Turkish get-ups, R arm (light, you choose load) 1-2 Turkish get-ups, L arm (light, you choose load) *Ensure you are fully...
by Sean Osborne | Aug 30, 2020 | WOD
200901Warm-upWarm-up2 rounds, not for time of: 40 jumping jacks 8 good mornings, pvc pipe 7 shoulder pass throughs, pvc pipe 5-7 pull-ups or ring rows 10 push-ups or knee push-ups 1x Burgener warm-up (Linchpin variation) with empty barbell The Burgener warm-up...
by Sean Osborne | Aug 30, 2020 | WOD
200831Warm-upWarm-up3 rounds, not for time of: 200m run 10 steps walking lunges 10 glute bridges 7 push-ups 7 hanging knee raises, hollow rocks or sit-upsMetcon Rx/Scaled/No EquipmentMetcon (Time)L-Sit, 3 mins Every time you break complete: Run, 400 mSuper Fitness...
by Sean Osborne | Aug 29, 2020 | WOD
200829Warm-upWarm-up3 rounds, not for time of: 8 burpees 8 air squats 8 stiff-legged deadlifts, empty barbell 8 glute bridges 6 good mornings, empty barbell 4 broad jumpsMetcon Rx/ScaledDeadlift (2-3-5-10-2-3-5-10)Use the same weight for each set. Rest as needed...
by Sean Osborne | Aug 27, 2020 | WOD
200827Warm-upWarm-up4 rounds, not for time of: 50 double unders or single unders 10 good mornings, empty barbell 8-10 steps walking lunges 5 burpees 5 hollow rocks (or sit-ups)Metcon RxMetcon (Time)4 rounds for time of: 20 Kettlebell Swings, 53/35 lbs 20 Box Jumps,...
by Sean Osborne | Aug 27, 2020 | WOD
200828Warm-upWarm-up3 rounds, not for time of: 200m run 5 shoulder pass throughs, pvc pipe 5 inch worm push-ups 5-7 low ring muscle-ups (use plenty of leg assist) 7 sit-ups 7 jumping air squats *Ensure you are fully warmed-up before beginning the workout.Metcon...
by Sean Osborne | Aug 23, 2020 | WOD
200826Warm-upWarm-up2 rounds, not for time of: 200m run 10 glute bridges 10 air squats 1x Burgener warm-up, empty barbell The Burgener warm-up consists of the following: 5 reps of down & up 5 reps of dip, shrug, elbows high & outside 5 reps of muscle snatch 5...
