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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

    THURSDAYCLOSED

    FRIDAY06:30 - 07:30, 17:30 - 20:30

    SATURDAY10:30 - 12:30

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Wods'S ARCHIVE

  • 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 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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  • 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 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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