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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

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

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Wods'S ARCHIVE

  • 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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  • 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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  • Programming 20/02/2017 – 25/02/2017

    By Sarah Cahill | In Wods | on February 18, 2017

    Monday 20-02-2017 Strength A: Push Jerk (5 x 5 ) B: Front Squat (5 x 5 ) 65% 70% 75% 80% 80%+ WOD Metcon (AMRAP – Reps) 3 min Window x 3 10 Burpees over the bar then work up the ladder of: 3-6-9-12 Thrusters @42.5/30kg  + Pull Ups Each 3 min window starts with […]

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  • Programming 13/2/2017 – 18/2/2017

    By Sarah Cahill | In Wods | on February 12, 2017

    Monday 13-02-2017 Strength A: Hang Power Clean (5 x 3 ) B: Wall Ball (5 x max ) Max Unbroken reps i.e. no pauses no rests no drops WOD Metcon (Time) 21-15-9 Hang Power Clean @60/40kg Burpee Box Jumps 12 min time cap Mobility 2 X Wrist stretch x 30s Couch Stretch x 30s  each […]

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  • Programming 30/1/2017 – 4/2/2017

    By Sarah Cahill | In Wods | on January 29, 2017

    Monday 30-01-2017 Strength A: Snatch Grip RDL (4 x 10) B: Double KB Front Rack Lunges (4 x 8 each leg ) B: Arch & Hollow (4 x 30s each side ) With PVC practice pelvic tilt in Arch and hollow hold WOD Metcon (AMRAP – Rounds and Reps) 10 min AMRAP 10 Plate GTOH, […]

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  • 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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