Monday 18-09-2017 A: Strict Press (4 x 3) B: Bent Over Row (4 x 8) DB’s C: Plank + Push Up (4 x 1 min) Start in plank in elbows, every 10s switch to push up position, if able do 1 push up then back to plank on elbows D: Wall Climb (4 x 1-3 […]
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Monday 11-09-2017 A: Front Squat (5 x 5 ) % 75% B: Arch & Hollow (Tabatta ) With PVC practice pelvic tilt in Arch and hollow hold WOD Metcon (AMRAP – Rounds and Reps) In Pairs 10 mins AMRAP * one person completes a full round before second athlete starts250/200m Row + 100m Run Every […]
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Monday 04-09-2017 A: Deadlift (5 x 5 ) at 75% WOD Metcon (4 Rounds for reps) “Time: 20 Mins 4 x 3 min on/2 min off” “0-3 Buy-In 30 DUs Amrap: 8 DL – 8 Bar Facing Burpess – 5 HSPU – Rest 3-5 – 5-8 Buy-In 30 DUs Amrap: 7 DL – 7 Bar […]
CONTINUE READINGMonday 21-08-2017 A: Deadlift (5 x 3 @ 75-80% ) B: Hollow Hold (Tabatta 8 x 20s on 10s off ) WOD Metcon (AMRAP – Rounds and Reps) 8 min AMRAP 200m Run, 10 Burpees Tuesday 22-08-2017 A: Strict Press (3 x 3 @ 75-80% ) B: Pistols (3 x 5 each side ) Work […]
CONTINUE READINGRed Iron CrossFit – Competitors Class WOD Metcon (AMRAP – Reps) “2 Rounds 4 min Run Rest 1 min 4 min Row Rest 1 min “ Metcon (AMRAP – Reps) “EMOM 15 6-16 CTB Pulls ups 6-16 HSUP’s 10-16 Alt Pistols “ Clean (5 x 3 @) 5 sets at 75-80% Don’t have to be […]
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Monday 14-08-2017 A: Back Squat (5 x 3 ) All at 80% B: Side Plank (Tabatta 20s on 10s off x 8 ) 4 each side WOD Metcon (AMRAP – Rounds and Reps) In Pairs AMRAP 10 mins Row 300/250m, 8 Burpees, 10 Box Jumps Tuesday 15-08-2017 WOD Metcon (AMRAP – Reps) 30 […]
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Good Luck and best wishes to Kay on her wedding day this week! Monday 07-08-2017 A: Front Squat (5 x 3 ) WOD Metcon (AMRAP – Reps) 10 mins alternate with partner for max reps Thrusters @42.5/30kg and Rowing Tuesday 08-08-2017 A: Strict Toes-To-Bar (3-4 x 5 ) B: Handstand Push-ups (3 x […]
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Monday 31-07-2017 A: Deadlift (3 x 3 @ 75% ) 5 Sets to Build to 75% Then 3 sets at 75% B: Hollow Hold (5 x 30s ) Deadbugs WOD Metcon (Time) 1 Round Row 500m, Run 400m, 30 burpees Tuesday 01-08-2017 A: Wall Climb (3 x 3) B: Chin Up (3 x 8) Dips […]
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Monday motivation…….Be more like Martin!! Huge congrats on winning Spirit of the Games at Waterford’s Irish Fitness Championships could’t be more deserving! Monday 24-07-2017 A: Push Press (3 X 3 ) 5 sets to Build up in 3’s to heavy set 75-80% then 3 sets at this then 5 sets of 3 to drop […]
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Monday 17-07-2017 A: Back Squat (3 x 3 ) 5-6 sets to Build up in 3’s to heavy set 75-80% then 3 sets at this then 5-6 sets of 3 to drop back WOD Metcon (Time) 3 Rounds 3 min windows 3 min rest Row 300/250m, Run 300m score is your total time including rest […]
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