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  • Programming 18/01/2016 – 23/01/2016

    By Sarah Cahill | In Uncategorized | on January 17, 2016

    Deep breath it’s a DELOAD WEEK!! Monday 18-01-2016 Strength A: Back Squat (1 x 5 ) 5 @ 40% of 90% 1RM A: Back Squat (1 x 5 ) 5 @ 50% of 90% 1RM A: Back Squat (1 x 5) 5 @ 60% of 90% 1RM B: L-Sit (3 x 1 min(accumulate) ) accumulate 1 min in a few sets as possible […]

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  • Programming 11-01-2015 – 16-01-2015

    By Sarah Cahill | In Uncategorized | on January 10, 2016

    Monday 11-01-2016 Strength A: Deadlift (1 x 5 ) @ 75% of 90% 1RM A: Deadlift (1 x 3 ) @ 85% of 90% 1RM A: Deadlift (1 x 1+) @95% of 90% 1RM B: Strict Toes-To-Bar (3 x 5-10) C: Arch Hold (3 x 30s ) WOD 7 min AMRAP 7 Box Jumps, 7 DB Push press, 14 DB Lunges Tuesday 12-01-2016 Strength A: Turkish […]

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  • Porgramming 4/01/2016-09/01/2016

    By Sarah Cahill | In Uncategorized | on January 3, 2016

    Was looking for an inspirational picture to start of our January programming but found this and laughed out loud and figured that was much better! New Years Resolution 1: Laugh more! Monday 04-01-2016 Strength A: Strict Press (1 x 3 ) @70% (of 90% 1 RM ) A: Strict Press (1 X 3 ) @ 80% (of 90%1RM) A: Strict […]

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  • Programming 28/12/2015-02/01/2016

    By Sarah Cahill | In Uncategorized | on December 27, 2015

    Monday: 28-12-2015 Strength A: Back Squat (3 x 5 ) All % are based off 90% of 1RM, Set 1: 65% x 5reps Set 2: 75% x 5reps Set 3: 85% x 5+ reps B: Pull-ups (3 x 10 ) Rest 45s C: Bent Over Row (3 X 10) use DB’s or KB’s Rest 1 min WOD 12 min AMRAP YGIG […]

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  • Programming 21/12/2015 – 23/12/2015

    By Sarah Cahill | In Uncategorized | on December 20, 2015

    Monday: 21-12-2015 Strength A: RDL (4 x 6) Rest 45s B: Front Rack Lunge (4 x 6 each leg ) Rest 45s C: Wall Climb (4 X 1-3) Rest 1 min WOD Metcon (AMRAP – Reps) EMOM 10 Odd: 10 Wall balls, Even: 15 KB Swings (russian) Tuesday: 22-12-2015 Strength A: Seated Press (4 x 5 ) Sat on bench/ boxes – regular military […]

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  • Programming 14/12/2015 – 19/12/2015

    By Sarah Cahill | In Uncategorized | on December 13, 2015

    Very Happy Birthday to our Athlete of the Year, the legend that is Shane O’Shaughnessy! Looking forward to seeing you tear up the Masters division next year! 14-12-2015 HAPPY 40TH BIRTHDAY SHANE!!! Strength A: Back Squat (4 x 5 ) Tempo – 3-0-x-1 Rest 45s B: Side Plank (4 X 30s each side ) Raise top let if able […]

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  • Programming 7/12/2015 – 12/12/2015

    By Sarah Cahill | In Uncategorized | on December 6, 2015

    Massive THANK YOU to everyone who made it down on Saturday to celebrate our 1st Birthday! It was a brilliant day, everyone gave the WOD’s their all, and it was a pleasant surprise to see everyone dressed up in the evening too, (ye scrub up well lads!!). Huge congrats to all our winners: Scaled Women: […]

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  • Porgramming 30/11/2015- 05/11/2015

    By Sarah Cahill | In Uncategorized | on November 30, 2015

    Monday 30-11-2015 Strength Front Squat (3 x 8) Rest 45s B: Arch Hold (3 x 30s ) Rest 45s C: L-Sit (3 x 30s) Rest 45s WOD Helen (Time) 3 Rounds for time of: 400m Run 21 Kettlebell Swings, 53# / 35# 12 Pull-ups KB swings @ 24/16kg Scale pull ups to jumping pull ups   Tuesday 01-12-2015 Strength A: Seated Press (4 […]

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  • Programming 23/11/2015-28/11/2015

    By Sarah Cahill | In Uncategorized | on November 22, 2015

    Don’t forget this Saturday the 28th we’re going to Ballyhass Lakes for a day out, wake boarding, zip lining, gladiator course, absaling and lots more to choose from. Remember to put your name up on the board if you want to come. €35 for half day and €55 for a full day. Classes will be […]

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  • Programming 16/11/2015 – 21/11/2015

    By Sarah Cahill | In Uncategorized | on November 14, 2015

    Belated Happy Birthday to this guy, unfortunately unable to do his birthday Burpees due to a pesky broken bone but don’t worry we’ll save them for when you get back!! HAPPY BIRTHDAY CIAN! Monday 16-11-2015 Strength A: Bent Over Row (4 x 6) Supine grip Rest 45s B: Fall away flys (4 x 8 each side ) Light weight […]

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