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Uncategorized'S ARCHIVE

  • Programming 23/1/2017-28/1/2017

    By Sarah Cahill | In Uncategorized, Wods | on January 25, 2017

    Monday 23-01-2017 Strength A: Front Squat (5 x 5 ) 70% x 1 75% x 3 80% x 1 B: Renegade Row (5 x 10 ) WOD Metcon (Time) 5 Rounds for time (15 min cap) 10 KB Sumodeadlift hugh pull, @24/16 10 Burpees, 10 KB Swings, 10 Box Jumps Mobility Metcon (No Measure) 2 […]

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  • Programming 2/01/2017-7/01/2016

    By Sarah Cahill | In Uncategorized | on January 1, 2017

    Monday 02-01-2017 Strength A: Snatch Grip RDL (4 x 8 ) B: Goblet Squat (4 x 10 ) B1 : Overhead Squat (4 x 5 each arm ) with KB C: Broad Jump (4 x 5 ) WOD Metcon (AMRAP – Rounds and Reps) 12 min AMRAP 6 med ball sit up, @ 9/6kg 8 […]

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  • Programming 18/12/2016 – 23/12/2016

    By Sarah Cahill | In Uncategorized | on December 18, 2016

    Monday 19-12-2016 Strength Metcon EMOM 10 Alternate between 1 & 2 1) TGU – 1 Each arm, 2) Hollow Hold 30s Metcon 5 Rounds Wall Balls – 20 reps (unbroken) every 90s Metcon (AMRAP – Rounds and Reps) 7 min AMRAP 7 Sprawls, 7 Pull Ups Mobility 2 Rounds Shoulder stretch on box x 45s […]

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  • Programming 5/12/2016 – 10/12/2016

    By Sarah Cahill | In Uncategorized | on December 4, 2016

    Monday 05-12-2016 Strength A: Front Squat (1 x 5 ) B: Front Squat (1 X 3 ) C: Front Squat (1 x 1 ) WOD Metcon (Time) 21-15-9 Pull Ups and Squat Box Jumps Mobility 2 Rounds Dragon x 1min Frog Stretch x 1 min Lumber rotation x 1 min Tuesday 06-12-2016 Strength A: Bent […]

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  • Programming 28/11/2016 – 3/12/2016

    By Sarah Cahill | In Uncategorized | on November 27, 2016

    Monday 28-11-2016 Strength A: Deadlift (4 x 5 ) increase from the 7/11/2016 B: Box Jumps (4 x 5 ) max height C: Side Plank (4 x 30s each side ) WOD Metcon (Time) 12 –  9 –  6 TTB and Burpee Box Jump Mobility Metcon (No Measure) 2 Rounds Couch stretch x 1 min […]

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  • Programming 21/11/2016 – 26/11/2016

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

    Monday 21-11-2016 Skill A: Metcon (No Measure) Not for Time: 3 Rounds 5 strict TTB, 5 Box Dips, 2 Rope Climbs Strength A: Push Press (3 x 3 ) A: Back Extension (3 x 5-10 ) WOD Metcon (AMRAP – Rounds and Reps) In Pairs 8 min AMRAP Synchro: 8 Burpees, 16 partner wall balls, […]

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  • Programming 14/11/2016 – 19/11/2016

    By Sarah Cahill | In Uncategorized | on November 13, 2016

    I’M BACK!!! Monday 14-11-2016 Strength A: Front Squat (4 x 4 ) incrase from th 25th October B: Chin Up (4 x 4 @ 5-1-x-3) WOD Metcon (AMRAP – Rounds and Reps) 12 min amrap 12 power cleans @45/30, 10 TTB, 8 burpees over the bar Tuesday 15-11-2016 Strength A: Turkish Get Up (4x 3 […]

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  • Programming 07/11/2016 – 12/11/2016

    By Sarah Cahill | In Uncategorized | on November 6, 2016

    Monday 07-11-2016 Strength A: Deadlift (4 x 6 ) Increase from the 18/10/2016 B: Push-ups (4 x 10 ) WOD Metcon (Time) For Time 10-9-8-7…….1 Burpees and 50-45-40-35…..5 Double Unders Tuesday 08-11-2016 Strength A: Push Press (5 x 3 ) B: Pull Up (5 x 3 ) WOD Metcon (Time) 20 min Time cap In […]

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  • Programming 31/10/2016 – 05/11/2016

    By Sarah Cahill | In Uncategorized | on October 30, 2016

    Monday 31-10-2016 WOD 2km Run  (Time) Run 2km Metcon (Time) In Teams of 4 complete A) 3km Row B) 150 Wall Balls C) 150 Cal on the air Dyne in any order, only 1 person working at a time break up any way, must complete A,B or C in full before moving on Tuesday 01-11-2016 […]

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  • Programming 24/10/2016 – 29/10/2016

    By Sarah Cahill | In Uncategorized | on October 23, 2016

    Monday 24-10-2016 Skill Metcon (No Measure) Not For Time compete 4 Rounds of: 7 TTB, 14 Wighted Sit ups, 3 Wall Climbs WOD Metcon (AMRAP – Rounds and Reps) 12 min AMRAP 4 Man Makers @20/15kg 10 Pull Ups, 30 Double Unders Tuesday 25-10-2016 Strength A: Front Squat (4 x 5 ) increase from 6’s […]

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