Featured Posts
Posts Are Coming Soon
Stay tuned...
Recent Posts
No tags yet.
Follow Us
Search By Tags
Archive
  • Facebook Basic Square
  • Twitter Basic Square
  • Google+ Basic Square

Friday the 1st of February

Strength : 12 Mins 2 Sled Push 2 Farmers Carrys 5 Man Makers 3 Power Cleans 10 Cals Bike/Row/Ski 5 Strict Pull Ups Wod : 4 min Amrap Clusters 60/40kg Cluster is a squat clean into Thruster Scale as needed and focus on techquine

Thursday the 31st of January

Strength  : Deadlift 4x6 @60/65/70/75% Wod : every 3 mins for 9 mins 2rds 10 Thrusters 42.5/30kg 10 Chest To Bar/Pull Up/Ring Row

Wednesday the 30th of January

Strength: Pressing 5 x 3 Strict @ 75/80% 4 x 2 Push Press add 20%of Strict 3 x 1 add 10-15% of Push Conditioning: Partner AMRAP 10 mins 50 Double Unders 40 Swings 30 Cals 20 Toes To Bar

Tuesday the 29th of January

Strength : Push and Pull 5 rds 6 Bench @ 60-70% 6-10 Strict Pull Ups ( use weight if necessary ) Condtioning : 10 Dumbell Snatch 15 Burpee Box Jump overs 20 Dumbell Snatch 15 Burpee Box Jump overs 30 Dumbell Snatches 15 Burpee Box Jump overs 40 Dumbell Snatchrs 15 Burpee Box Jumps overs 50 Dumbell Snatch 15 Burpee Box Jump overs Time Cap 15 mins

Monday the 28th of January

Strength : Front Squat ( do Back if mobility is lacking for Front) 4 x 6 @ 60,65,70,75 % Accessory: 4 x 8-12 reps of Double Dumbell reverse lunge Condtioning : Every 2 mins for 14 mins 14 Wall Balls 12/8 Push Ups

Friday the 25th of January

Strength : 10 mins work 1 sled push 1 farmers carry 3 back squats 3 power cleans 10 cals bike Wod : For time 21/15/9 Wall Balls Kb Swings 32/24 (russian) Handstand push ups/ hand release push ups

Thursday the 24th of January

Gymnastics  : Handstand Hold 3x 20 sec or Wall walk 3x20 sec Core : 6 mins work of 20 Hollow Rocks 15 Sit Ups 10 Reverse Crunches Wod : For Time 30 Thrusters 40/30kg 30 Burpee Box Jumps

Wednesday the 23th of January

Strength : Strict Press 5x5 @55% 3x3 Push Press add 5-10kg Wod : Partner 15 min Amrap 50 Dumbell Snatch 50 Slam Balls 50 Wall Balls 50 Push Ups 400m row/run 1 person working 1 resting

Tuesday the 22nd of January

Gymnastics : Pull Ups 5x5 strict (use weight if possible) 5x5 negative 5x1 10 sec hold at top and 10 sec descent 15 min Amrap 5 Hang Power Cleans 10 Push Press 15 T2B

Monday the 21st of January

Strength : Front/Back Squat 5x5 @60% of 1rm set last week Wod : 10 min amrap 10 Kb Swings 10 Box Jumps 10 Burpees

Friday the 18th of January

Strength : 10 mins work 1 sled push 1 farmers carry 10 cals bike 5 man makers 5 bench press Wod : 3rds for time 25 wall balls 15 power cleans 50/30kg

Thursday the 17th of January

Strength: Every 2 mins for 14mins 1 Hang Snatch Pull 1 Hang Power Snatch 2 Over Head Squats Or 1 Hang Clean Pull 1 Hang Power Vlean 2 Front Squats Conditioning : Tabata of Dumbell Snatch Reverse Lunge with Dumbell Push up

Wednesday the 16th of January

Double Unders: 5 mins of practice or 5 x max Effort Gymnastics: Dips 5x5 2 sec pause at the top of each rep Wod : Partner Wod 42/30/18 Thrusters 42.5/30kg Pull Ups One person working one resting. This is a max effort workout

Tuesday the 15th of January

Strength : Take 20 mins to set a 1 rep max in a front squat Wod : 6 min amrap 15 Kb Swing (Russian) 24/16kg 10 Dumbell Push Press (1 dumbell) 5 Burpee Box Jumps

Monday the 14th of January

Gymnastics: 12 mins 5-8 Strict Pull Ups ( tempo descent ) 15-30 L Sit/ Progressions 20-30 Sec Handstand Hold/taps/walk Condtioning :  Every 3mins for 18 mins Run/Row/ 200m or Bike 16/12 Cals 8  Toes To Bar 16 Airsquats 24 Double Unders ***** Please book into classes as if you are not you will have to wait until next available class *** thanks guys

Friday the 11th of January

Strength : 10 mins Sled Push Farmers Carry Bench Press x 4 @bodyweight Strict T2B Man Makers x 5 Wod : 7 min Amrap Thrusters x 5 40/30kg Pull Ups x 10 Box Jump Overs x 15

Wednesday the 9th of January

Strength : Strict Press (a) 15 mins to set a 1RM Strict Press (b) 3 x 5-8 @ 60 % of 1RM Condtioning: “Partner Up” For Time Sprint Chipper Row 1 k / 900m 60 DB Dnatch  22.5/15kg 50 Slamballs 15/10kg 40 Toes To bar 30 Burpee over Partner * share reps however you like, 1 person working 1 resting , have to complete all reps  before moving down the chipper.

Tuesday the 8th of January

Gymnastics : Pull Ups 5x3 Strict 5x3 negative pull ups 5x1 10 sec hold at top + 10 second decent Pull up complex. Use band if needed 3rds of 2 strict pull ups 4 kipping 6 chest to bar Wod : for time 21/15/9 Power Cleans 50/30kg Burpee box jumps

Monday the 7 th of December

Strength : Back Squat 8,8,6,6,4 @ 60%,65%,70%,75,80% Accessory: 3 rds 1 Double Dumbell Carry length of Gym . Front rack or Suit case Carry. Conditioning: Max Effort 3 mins of Cals on Row/Ski 3 mins of Wallballs 3 mins of Burpee to Target * 2 min rest between movements .

 

©2018 by CrossFit Limerick. Proudly created with Wix.com