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 […]
CONTINUE READINGRed Iron CrossFit – Competitors Class WOD Metcon (AMRAP – Reps) “2 Rounds 4 min Run Rest 1 min 4 min Row Rest 1 min “ Metcon (AMRAP – Reps) “EMOM 15 6-16 CTB Pulls ups 6-16 HSUP’s 10-16 Alt Pistols “ Clean (5 x 3 @) 5 sets at 75-80% Don’t have to be […]
CONTINUE READINGMonday motivation…….Be more like Martin!! Huge congrats on winning Spirit of the Games at Waterford’s Irish Fitness Championships could’t be more deserving! Monday 24-07-2017 A: Push Press (3 X 3 ) 5 sets to Build up in 3’s to heavy set 75-80% then 3 sets at this then 5 sets of 3 to drop […]
CONTINUE READINGMonday 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 @ […]
CONTINUE READINGMonday 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 […]
CONTINUE READINGMonday 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 […]
CONTINUE READINGMonday 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 […]
CONTINUE READINGMonday 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 […]
CONTINUE READINGMonday 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 […]
CONTINUE READINGMonday 06-02-2017 Strength A: Front Squat (5 x 5 ) Set 1 @ 65% Set 2 @ 70% Set 3 @ 75% Set 4 @ 78% Set 5 @ 78% + B: Ring Push Ups (5 x 5-10 ) Scale to the floor/box if needed WOD Metcon (2 Rounds for reps) 4 min on 1 […]
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