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Monday the 1st of October

Strength : Strict Press Every 2 mins for 10 5,5,5,3,3 60%,65%,70%,80%,85% Accessory: 6 rds 1 Length of gym with 1 DB Overhead lunge 3 on R arm + 3 on L arm Condtioning :  3rds 15 Box Jumps 10 Front Squats 50/35kg 15 Burpee over bar Run 200m

Friday the 28th of September

Strength : 8 mins work of 5 People Makers 1 Sled Push 1 Farmers Carry 10 Cals Bike/Row/Ski Wod : 16 min Amrap 20 Thrusters 40/30kg 20 T2B 20 Slam Balls 20/15 Cals Bike/Rower/Ski

Thursday the 27th of September

Gymnastics: Core 7 mins 15 Reverse Crunches 15 Hollow Rocks 15 Sec Hollow Hold 15 Leg Raises Strength: Deadlift Take 15 mins to build to a 1rep max Wod : For Time 21/15/9 Push Ups Sit Ups Kb Swings 24/16kg (Russian)

Wednesday the 26th of September

Strength : Bench Press Working off last weeks 1RM Every 3 mins 10@ 50% 8  @60% 4 @70% 4@80% Conditioning : Partner  For Time ( 20 min Cap ) Run 400m 40 Burpee Box Jump overs Run 400m 40 DB Snatch Run 400m 40 C2B/Pull up Run 400m

Monday the 24th of September

Strength : Every 3 mins for 15 mins 5 Strict Press @ 70% superset with 5 Strict Pull Ups (use weight if possible ) Conditioning:  For Time  12 min Cap 100 Double Unders/200 Singles 50 Wall Balls Run 400m 50 Double Unders/100 Singles 25 Wall Balls

Friday the 21st of September

Strength: AMRAP 14 mins 1 Sled Push 1 Farmer Carry 3 People makers 6 Strict Dips 6 Strict Chins 8 Front/Back Lunges 10 Cals Ski/Bike/Row ( hard as possible) Conditioning : Every 2 mins for 12 mins 10 DB Snatch 20 Airsquats 10 HSPU/HRPU Midline : 7 mins 20 Sec Plank ( use rings if possible ) 10 V Ups 5 Strict knees to elbows

Thursday the 20th of September

Strength : Back Squats 7x3@70% Wod : 8min Ladder Wod T2B Clean&Jerk 60/40kg Starting with 3+3 6+6 9+9 12+12 Keep addind 3 reps until 8 mins is up

Wednesday the 19th of September

Strength : Take 15 minutes to build to a 1-RM Bench Press. Conditioning: Partner AMRAP 7 mins (A) 40 Slamball 30/24Cals Bike/Rower 20 Double Dumbell Front Squats 22.5/15kg * 1 person working 1 resting ( share the reps) Rest 3 mins 7 mins (B) 10 Box Jump overs 5 Hang Power Clean 60/40kg * 1 person does full round before other partner starts.

Monday the 17th of September

Gymnastics : 6 mins 20 Sec Handstand Hold 15 Sec L Sit / Hollhold 5 Defecit Push Ups Strength : Strict Press Take 15 mins to build to 1RM warm up with sets of 5,3,3,2 50%,60%,70%,85% Conditioning: Every 3 mins for 15 5 Shoulder to over head 60/40kg 30 Double Unders 10 Down Ups

Friday the 14th of September

Strength : 6 sets ( every 3 mins ) 3 Power Cleans ( heavyish ) 5 High Box Jump 1 Broad Jump for Distance Conditioning ioning : 4 Rds 4 Hang Power Cleans 8 Toes To Bar 32 Double Unders

Thursday the 13th of September

Gymnastics : 4 sets 30 Sec Hollow 5 Strict knees to Elbow ( slow and controlled) Strength : Bench Press 5 x 4 S/s 8 Seated DB Press Conditioning : 2 x 5 min AMRAP 2 min rest 20 KB Swings 24/16 kg 12 Thruster 42.5/30kg 8 Burpee over Bar

Wednesday the 12th of September

Strength : Push Press - Push Jerk 4 x 4 Push Press 4 x 2 Push Jerk Conditioning: 2 rds For Time 40/30 Cals Bike 40 DB Squats 22.5/15kg 400m Run Together 40 DB Snatches 22.5/15kg 40/30 Cals Row

Tuesday the 11th of September

Gymnastics: Pull Ups 2rds Strict x 10 Negative x 5 (5sec desent) Use band if needed Strength: Deadlift 3x10 @50% Wod : 3 rds for time Wall Balls x 30 Bar Muscle up x 5/C2B/Pull Up x 10

Monday the 10th of September

Strength : (A) Every 2 mins for 10 mins 10 KB/DB Step Ups onto 20” Box (B) Every 2 mins for 10 mins 1 Walking Lunge Front rack Carry DB/KB Conditioning : Every minute, on the minute, for 16 minutes (4 sets of each):Minute 1 – 200/150 Meters of Rowing Minute 2 – 15 HSPU or Push Ups  Minute 3 – 15 Box Jump-Overs (24″/20″) Minute 4 –  30 Sec Plank * set ups as groups of 4

Friday the 7th of September

Gymnastics : Handstand Walk & 15 sec hold x3 Strength: 5rds for time 5 People Makers 2 Sled Pushes 1 Farmers Carry 1 Overhead Carry Wod : 5 min Amrap 30 Double Unders 15 Sit Ups

Thursday the 6th of September

Midline : 6 mins 15 Sec Hollow Hold 15 Reverse Crunch 15 Russian Twist Strength: Deadlift Every 3 mins 2 x 5 @ 50-60% 3 x 3 @ 60-70% Conditioning  : 2 rds 21 Slamballs 15 Single Arm DB Push Press 9   Reverse Lunge with DB Run 400m

Wednesday the 5th of September

Strength : 8 Rds  ( 20 mins ) 1 Full Clean 1 Hang Clean 1 Front Squat * Build to heavy set Conditioning : AMRAP 6 mins (A) 12/10 cal Bike 10 Push-ups 10 Sit Ups Rest 2 mins (B) AMRAP 6 mins 12/10 cal Row 10 DB Snatches 22.5/15kg * 1 person completes full round before starts

 

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