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    MONDAY06:30 - 07:30, 17:30 - 20:30

    TUESDAY06:30 - 07:30, 17:30 - 19:30

    WEDNESDAY06:30 - 07:30, 17:30 - 20:30

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  • Programming 31/10/2017 – 04/11/2017

    By Sarah Cahill | In Wods | on October 30, 2017

    Tuesday 31-10-2017 A: Front Squat (1 x1 ) 25 mins to find your 1RM WOD FRAN (Time) FRAN 21-15-9 Thrusters @ 42.5kg/30kg & pull ups Tuesday OLY  31-10-2017 OLY A: Snatch (1 RM)   Wednesday 01-11-2017 WOD Metcon (AMRAP – Rounds and Reps) EMOM In Pairs 4 min on 1 min off x 6 “A) […]

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  • Programming 23/10/2017 – 28/10/2017

    By Sarah Cahill | In Uncategorized, Wods | on October 27, 2017

    Monday 23-10-2017 A: Deadlift (4 x 4 ) @65-70% B: Weighted Plank (4 x 1 min) WOD Metcon (5 Rounds for time) 5 Rounds 300/250m Row Tuesday 24-10-2017 A: Strict Press (4 x 4 ) B: Pull-ups (4 x 5 ) Wide Grip C: Hollow Hold (4 x 1 min) Accumulate the 60s if needed […]

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  • Programming 16/10/2017 – 21/10/2017

    By Sarah Cahill | In Uncategorized, Wods | on October 15, 2017

    Monday 16-10-2017 A: Strict Press (4 x 3 @ 75-80%) B: Pull-ups (4 x 5 ) wide grip C: Weighted Plank (4 x 1 min) WOD Metcon (Time) 5 Rounds for Time “10 Push Press @ 50/35kg 10 Front Rack Lunges 10 Down Up Over the bar”15 min cap     Tuesday 17-10-2017 A: Back […]

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  • Programming 9/10/2017 – 14/10/2017

    By Sarah Cahill | In Wods | on October 8, 2017

    Monday 09-10-2017 A: Front Squat (5 x 4 ) @75-80% B: Seated Dumbbell Press (5 x 5 each arm ) WOD Metcon (3 Rounds for time) 500m Row x 3     Tuesday 10-10-2017 WOD Metcon (AMRAP – Reps) 3min AMRAP /1min rest X 8 “A) 100m Sprint + 10 Alt. DB Snatch B) 100m […]

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  • Programming 02/10/2017 – 07/10/2017

    By Sarah Cahill | In Wods | on October 1, 2017

    Monday 02-10-2017 Back Squat (5 x 4 ) @75-80% WOD Metcon (AMRAP – Rounds and Reps) 12 min AMRAP Run 200m, 6 Burpee Box jumps, 12 Wall Balls     Tuesday 03-10-2017 WOD Metcon (6 Rounds for reps) 4 mins on 90s off x 6 “AMRAP 1. 5 Pull Ups, 7 Goblet Squats, 9 KB […]

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  • Programming 25/09/2017 – 30/09/2017

    By Sarah Cahill | In Wods | on September 24, 2017

    Monday 25-09-2017 A: Deadlift (4 x 5 ) B: Hollow to tuck V-Sit (3 x 4) Start in hollow hold 5s Tuck to tuck sit hold for 5s C: Glute Bridge Hold (3 x 30s ) WOD Metcon (AMRAP – Rounds and Reps) In Pairs AMRAP 10 mins Row 250m/200m, Run 200m, 50 DU’s   […]

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  • Programming 18/09/2017 – 23/09/2017

    By Sarah Cahill | In Wods | on September 17, 2017

    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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  • Programming 11/09/2017-16/09/2017

    By Sarah Cahill | In Uncategorized, Wods | on September 10, 2017

    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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  • Programming 04/09/2017 – 09/09/2017

    By Sarah Cahill | In Wods | on September 3, 2017

    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 […]

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  • Programming 21/8/2017 – 26/08/2017

    By Sarah Cahill | In Wods | on August 20, 2017

    Monday 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 […]

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