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  • Programming 10/07/2017 – 15/07/2017

    By Sarah Cahill | In Wods | on July 9, 2017

    Monday 10-07-2017 A: Overhead Squat (5 x 5 ) Build up over 5 sets aim to or above  WOD weight WOD Nancy (Time) 5 Rounds for time of: 400m Run 15 Overhead Squats, 95# / 65# @ 42.5/30kg     Tuesday 11-07-2017 Skill 3 Rounds 10 V-sits, 10 Pistols Skill 3 Rounds 10 KB Swings, […]

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  • Programming 03/07/2017 – 08/07/2017

    By Sarah Cahill | In Wods | on July 2, 2017

    Monday 03-07-2017 A: Push Press (5 x 3 @ 75% ) 3-4 warm up sets then 5 sets all at 75% B: Pull-ups (2 x 5-7) 2 Rounds 5-7 Strict Pull Ups 30s Hollow hold 2 Rounds 5-10 Kip swings/Butterfly circles 10-15 Kipping Pull Ups (from box if needed) or 10-15 Butterfly Pull Ups C: […]

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  • Programming 26/06/2017 – 1/07/2017

    By Sarah Cahill | In Wods | on June 25, 2017

    Monday 26-06-2017 A: Squat Clean, Hang Squat clean + Jerk (20 mins to build to a max ) WOD Metcon (AMRAP – Reps) IFC WOD 1 In 4 minutes Run 400m + Max power cleans 35 to 39 – 60/40kg 40 to 49 – 55/35kg 50+ and scaled – 50/30kg Score is the number of […]

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  • Programming 19/06/2017- 24/06/2017

    By Sarah Cahill | In Uncategorized | on June 18, 2017

    Monday 19-06-2017 A: Pull-ups (3 x 5 ) 3 Rounds 5 strict pull ups 10 weighted passovers (1.25kg) 2 Rounds Prone Lying shoulder press 10 Kip swings/Butterfly circles 2 Rounds Pull Ups x max B: Push Jerk (5 x  2) WOD Metcon (Time) 5 Rounds 9 Pull Ups, 7 Front Squats @60/40kg, 5 Jerks @ […]

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  • Programming 12/06/2017 – 17/06/2017

    By Sarah Cahill | In Wods | on June 11, 2017

    12-06-2017 A: Power Clean (15-20 min ) With PVC then bar 5 reps of each – Front Squat – Curl to front rack – Curl to front squat – Dip clean pull – Dip power Clean -Low hang clean pull – Low hang power clean – Clean Pull – Power Clean – 5 power Clean […]

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  • Programming 05/06/2017 – 10/06/2017

    By Sarah Cahill | In Wods | on June 4, 2017

    Monday 05-06-2017 A: Power Clean (1 x 10 ) 3-4 sets to build to WOD weight or above should be comfortably able to do 8-10 reps fresh B: Bar Muscle-ups (3 x max) 2 Rounds Strict Pull Up x 5 Ring Dips x 52 Rounds Kip Swing x 5 Banded pull down 2-3 Rounds Pull […]

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  • Programming 29/05/2017 – 03/06/2017

    By Sarah Cahill | In Uncategorized | on May 28, 2017

    Monday 29-05-2017 Double-Unders (3 x max ) 2 Rounds 50 singles skips 15 right leg only 15 left leg only 2 Rounds 15 Calf raises 15 Rebounds Double unders A: Power Clean (3 x 5 + 5 (PC +FS) ) With PVC then bar 5 reps of each – Front Squat – Curl to front […]

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  • Programming 22/05/2017 – 27/05/2017

    By Sarah Cahill | In Wods | on May 21, 2017

    Monday 22-05-2017 A: Push Press (4 X 3 ) 2 Rounds KB Bottom up press x 5 each arm Super man arms x 10 Then 2 Rounds OH Plate hold x 30s 92 x 1.25/2.5kg plates) 30s thoracic stretch over foam roller 30s hollow hold Then 2-4 sets to build up to working weight then […]

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  • Programming 15/05/2017 – 20/05/2017

    By Sarah Cahill | In Uncategorized, Wods | on May 14, 2017

    Monday 15-05-2017 A: RDL (3 X 8 ) 2 Rounds alternate 10 PVC Good Morning Plank2 Rounds alternate 10 Banded PVC RDL Arch hold3 Rounds RDL x 8 B: Pistols (3 x 5 each leg ) 2 Rounds: 10 Squats feet together 10 leg lifts in side plank each side3 Rounds 5 Pistols each leg […]

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  • Programming 08/05/2017 – 13/05/2017

    By Sarah Cahill | In Wods | on May 7, 2017

    Monday 08-05-2017 Strength Pull-ups (3 x 5 ) 3 Rounds 5 Strict Pull Ups, 30s Hollow 30s Arch 2 Rounds 5 Kip Swings 10 Banded Hollow pulls 5 Kipping Pull Ups B: Shoulder to Over Head (STOH) (3 x 1+2+3 ) 3 Rounds increasing weight 1 Strict Press, 2 Push Press, 3 Jerks C: Front […]

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