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  • Programming 23/05/2016 – 28/05/2016

    By Sarah Cahill | In Uncategorized | on May 22, 2016

    Monday 23-05-2016 Strength A1: Back Squat (1 x 5 ) @65% of 90% 1 RM A2: Back Squat (1 x 5 ) @ 75% of 90% 1 RM A3: Back Squat (1 x max reps ) @ 85% of 90% 1RM B: Bent Over Row (3 x 10 ) C: Negative Pull Ups (3 x […]

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  • Programming 16/05/2016 – 21/05/2016

    By Sarah Cahill | In Uncategorized | on May 15, 2016

    Monday 16-05-2016 Skill Strength A: Strict Press + Push Press + OH Hold (3 x 3 + 3 +10s ) B: False Grip Ring Rows (3 x 8 ) C: Strict Toes-To-Bar (3 x 5-10 ) WOD Metcon (Time) 25-20-15-10 -5  (15 min time cap) Alternating DB Snathes and Pull Ups Tuesday 17-05-2016 Strength A: […]

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  • Programming 09/05/2016 – 14/05/2016

    By Sarah Cahill | In Uncategorized | on May 8, 2016

    Don’t forget to take on May’s Challenge of 1. Max Wall Balls (9/6kg) in 2 minutes and 2. Max Handstand Hold. Both can be done separately i.e. they don’t have to be done one after the other, and you can attempt it as many times as you like in the month.   Monday 09-05-2016 Strength […]

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  • Programming 02/05/2016 – 07/05/2016

    By Sarah Cahill | In Uncategorized | on May 1, 2016

    Monday 02-05-2016 Strength A: RDL (4 x 5 ) B: Step Ups (4 x 10 each leg ) C: Pistols (4 x 6 each leg ) WOD Metcon (Weight) EMOM  12 Odd: 12-15 Wall balls @9/7kg Even: 30-50 double unders Tuesday 03-05-2016 Strength A: Front Squat (3 x 8 ) A1: Overhead Squat (3 x […]

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  • Programming 25/04/2016 – 30/04/2016

    By Sarah Cahill | In Uncategorized | on April 24, 2016

    “Never forget to enjoy the journey, regardless of the destination” Monday 25-04-2016 Strength A: Back Squat (3 x 3 ) roughly 80-85% A1: Back Squat (1 x max ) same weight as previous set but max reps B: Lateral/ski jump (4 x 10) C: Banded glute walk (4 x 20 each way) WOD Metcon (3 […]

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  • Programming 18/04/2016 – 23/04/2016

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

    Monday 18-04-2016 Strength A: Front Squat (3 x 5 + max ) 3 sets of 5reps at 70-80% A1: Front Squat (1 x max) 1 set at same weight for max reps B: Banded glute walk (4 x 10 ) C: Step Ups (4 x 10 each leg ) lowering for a count of 3, […]

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  • Programming 11/04/2016-16/04/2016

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

    Monday 11-04-2016 Strength A: Back Squat (4 x 5 ) B: Broad Jump (4 x 5 ) C: Hollow Hold (3 x 30s ) if able add rocks WOD Metcon (Time) 21-15-9 Thrusters @42.5/30kg & TTB Tuesday 12-04-2016 Strength A: Push Press (4 x 5 ) B: Negative Pull Ups (4 x 3 ) Jump […]

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  • Programming 4/04/2016 – 9/04/2016

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

    Monday 04-04-2016 Strength Bulgarian Split Squat (4 x 6 each leg ) Bottom Up KB Press (4 x 6 each arm ) KB Swing (4 x 10) WOD Metcon (AMRAP – Reps) EMOM 12 ODD: 12-15 DB Thrusters @15kgs/10kgs EVEN: 12-15 burpees Tuesday 05-04-2016 Strength Deadlift (3 x 5 ) Turkish Get Up (3 x […]

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  • Programming 29/03/2016 – 02/04/2016

    By Sarah Cahill | In Uncategorized | on March 28, 2016

    Tuesday 29-03-2016 Strength A: 1 Strict Press, 2 push Press, 3 Jerk (3 x 5 ) B: Seated Box Jump (3 x 5 ) Start from Sitting, box jump C: Pull-ups (3 x 10) WOD Metcon (AMRAP – Rounds and Reps) 10 min AMRAP 7 TTB, 7 push ups, 7 squat box jumps* @ 24/20″ […]

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  • Programming 21/03/2016 – 26/03/2016

    By Sarah Cahill | In Uncategorized | on March 20, 2016

    Monday 21-03-2016 Strength A: Front Squat (5 x 3  ) Approximately 80% + of 1 RM B: Push Press (5 x 3 ) Approximately 80% + of 1 RM c: Dead Hang/Chin Up Hold/ Pull Up Hold (5 x 20s ) WOD Metcon (AMRAP – Rounds and Reps) 8 min AMRAP 8 Deadlifts, 6 Hang Power Cleans, 4 STOH, 100m run @ […]

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