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  • Programming 01/05/2017 – 06/05/2017

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

    Monday 01-05-2017 Strength A: Front Squat (5 x 2 @ 85-95% ) 4-5 sets to build up to working weight 5 working sets at 85% + Work in pairs and rest between sets WOD Metcon (Time) 2 Rounds (12 min time cap) 400m Run, 20 Thrusters @20/15kg, 15 Pull Ups Tuesday 02-05-2017 Strength A: Power […]

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  • Programming 24/04/2017 – 29/04/2017

    By Sarah Cahill | In Wods | on April 23, 2017

    Monday 24-04-2017 Warm-up 3 Rounds: 10 KB Swings (increasing weight each round) Banded RDL X 10 + Deadlift set up hold bars under racks x 10s A: Deadlift (5 x 3 ) WOD Metcon (Time) 5 Rounds for Time 5 Deadlift @70/100kg 25 Double Unders This is a sprint – 2-5mins     Tuesday 25-04-2017 […]

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  • Programming 17/04/2017- 22/04/2017

    By Sarah Cahill | In Uncategorized | on April 16, 2017

    Monday 17-04-2017 Warm-up Team Relay’s A: Overhead Squat (1 x 10 ) Build up to 10 Rep OHS WOD Metcon (Time) Nancy 5 Rounds 15 OHS @425/30kg, 400m Run Should be aiming to do the OHS’s unbroken or max of 2 sets Tuesday 18-04-2017 Warm-up 1. Animal walks 2. Squat wrestling x 30s x 3 […]

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  • Programming 10/04/2017- 15/04/2017

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

    Monday 10-04-2017 A: Pull-ups (10 min Practice ) B: Clean (20 mins Practice ) WOD 12-9- 6 Squat Clean @80/60kg and CTB Pull Ups Tuesday 11-04-2017 A: Back Squat (5 x 3 ) WOD Metcon (Distance) Team Row 10 mins Max Distance Wednesday 12-04-2017 WOD 20 Min AMRAP 100 DU’s, 30 DB Push Press @ […]

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  • Programming 03/04/2017 – 08/04/2017

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

    Monday 03-04-2017 Skill A: Toes-To-Bar (10 mins practice ) B: Power Clean (Skill work ) B1 : Push Press (Skill work ) WOD Metcon (AMRAP – Rounds and Reps) 15 min AMRAP 10 Power Clean (50/35kg), 8 Push Press, 10 TTB, 8 Burpees over the bar Goal should be go go unbroken for the 15mins […]

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  • Programming 27/03/2017 – 1/04/2017

    By Sarah Cahill | In Wods | on March 26, 2017

    Monday 27-03-2017 Strength A: Push Press (4 x 5 ) B: Side Plank (4 X 30s each side ) Metcon (Time) In Pairs complete 100 Wall Balls, @9/7kg 75 Pull Ups, 50 KB Swings, @24/16kg 25 Burpee Over the box – @24/20″ 12 min time cap     Tuesday 28-03-2017 Strength A: Bulgarian Split Squat […]

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  • Programming 20/3/2017 – 25/3/2017

    By Sarah Cahill | In Uncategorized | on March 19, 2017

    Monday 20-03-2017 Strength A: Power Clean (4 x 5 ) B: DB Push Press (4 x 8 ) WOD Metcon (Time) 12 min time cap 100 DU buy in then 3 Rounds of 10 Thrusters @42.5/30kg 10 Pull Ups, then 100 DU Cash out Mobility Calf Stretch x 30s each side Lat Stretch x 30s […]

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  • Programming 13/03/2017 – 18/03/2017

    By Sarah Cahill | In Uncategorized | on March 12, 2017

    Monday 13-03-2017 Strength A: Back Squat (5 x 3 ) @ 75-85% B: Chin Up (5 x 5 ) C: V-Sits (5 x 20 single leg ) alternate leges for 20 reps WOD Metcon (AMRAP – Rounds and Reps) 9 min AMRAP 9 Med Ball Cleans, @ 9/7kg 18 sit ups, 36 Double Unders Mobility […]

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  • Programming 6/3/2017 – 11/3/2017

    By Sarah Cahill | In Wods | on March 5, 2017

    Monday 06-03-2017 Strength A: Power Clean (4 x 5 ) B: Side Plank (4 x 30s each side ) WOD Metcon (Time) For Time (10 min time cap) 400m Run, 40 Double Unders, 40 Wall Balls @9/7kg Tuesday 07-03-2017 Strength A: Push Press (4 x 5 ) B: Pull-ups (4 x 10 ) C: Hollow […]

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  • Programming 27/2/2017-4/3/2017

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

    Monday 27-02-2017 Strength A: Front Squat (5 x 5 ) 60% 65% 70% 75% 75% B: Plank + Push Up Start in plank in elbows, every 10s switch to push up position, if able do 1 push up then back to plank on elbows WOD Metcon (AMRAP – Rounds and Reps) 10 min AMRAP 15 […]

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