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Thursday the 28th of February

Strength: Deadlift + Weighted Step Ups Every 4 mins for 20 mins 5 Deadlifts @ 60% 8 Weighted Step Ups Conditioning : 8 min AMRAP 12 Burpee Box Jump/Step 8  STOH 50/35kg Finisher : Core Tabata of Russian Twist Reverse Crunch

Wednesday the 27th of February

Skills/Gymnastics : 15-20 mins 1-3 Strict Muscle Up / Banded Muscle Ups  5 Ring Pull Ups + 5 Dips / 5 False Grip Rows 10 Pistol Squats 5 Strict HSPU/ 1-3 Negatives / 5 Pike Push Ups 10-20 L-Sit of KB/ High Box Knees Up Condtioning: Every 3 mins for 15mins Run 200m 10 Toes To bar 15 KB Swings overhead Scale Run 200m 6 Knees to elbow 12 Swings

Tuesday the 26th of February

Strength : Back Squat Every 3 mins 7 x 4 4 sets @ 70% 3 sets @ 80% Conditioning : Partner Up For Time 120 DU’s 60 Front Squats 50/35kg 60 Slamballs 120 DU’s 60 Burpee over bar 60 Slamballs 120 DU’s 60 Sit Ups 60 Slamballs * 1 person working 1 resting Time cap 14 mins

Monday the 25th of February

Strength : Bench Press Every 3 mins for 15 mins 6 Bench Press 60-70% 4-8 Strict Chin Ups ( weighted if possible) Conditioning: For Time Run 400m Then 20-16-12-8-4 Chest to Bar/Pull up Dumbell Snatch Run 400m

Friday the 22nd of February

Strength : Pulling Strength Deadlift + Pull up 2 x 6 Deadlifts @ 60% 2 x 4 Deadlifts @70% 1 x 2 Deadlift.  @80% Perform a set of * 5-8 Wide Grip Pull-up after each set of Deadlift. Conditioning : 19.1

Thursday the 21st of February

Strength : Every 90 seconds for 8 sets 1 Clean Deadlift 2 Hang Power Clean 1 Hang Squat Clean * Build to a heavyish set Conditioning : 3 rds  For Time Run/Row 200m 21 Airsquat 15 Single Arm DB C + J 9  Burpee over DB * 12 min Cap

Wednesday the 20th of Febuary

Strength : Push Press 5x5 @65% Wod : Teams of 3 12 mins Calories Bike/Rower/Ski 3 Thrusters 42.5/30kg 3 Pull Ups/Jumping Pull Up/Ring Row 6 Thrusters 42.5/30kg 6 Pull Ups/Jumping Pull Up/Ring Row Keep adding 3 reps to both movements each round until 12 mins is up 1 person is always on Bike Rower or Ski Erg Other 2 people are sharing reps, 1 working 1 resting. You can change the person on machine as much as you want. The score for the workout will be total calories and total reps added together

Tuesday the 19th of February

Gymnastics : 20 mins 5 Strict HSPU/ Negative/Box /Pike 10 Pistol / Band / Box 1 Strict Ring Muscle Up + 5 Dips Or 5 False Grip Ring Pull Ups l/Ring Rows + Dips 10-20 Sec KB L Sit Conditioning:  Every 3 mins for 15 mins 6 Burpee Box Jump 12 KB Swings over head 18 Walballs

Monday the 18th of February

Strength : Back Squat 2 x 7 @ 65% 2 x 4 @ 75-80% 1 x 2 @ 85% Accessory: 3 sets Waking Double Dumbell Lunge ( full length of gym) suitcase carry or front rack carry. Condtioning : AMRAP 10 mins 20-16-12-8-4 of Dumbell Snatch 22.5/15kg After each set of DB snatch 30 Double Unders 8 Chest to Bar/Pull up * no dropping DB from overhead.

Friday the 15th of Febuary

Strength : 14 mins 1 Sled Push 1 Farmers Carry 5 Bench Press (heavy) 5 Man Makers 5 Strict Pull Ups (add weight if possible) 10 Cals Bike 10 Kb Step Ups 20" box (5 each leg) Wod : For Time 100 Double Unders 80 Wall Balls 40 T2B 100 Double Unders 10 min time cap

Thursday the 14th of February

Condtioning: For Time Run 400m 30 Box Jump overs Run 400m 30 Hang Power Cleans 60/40kg Run 400m 30 Lateral Burpee over bar Run 400m 30 HSPU/HRPU Run 400m * Time Cap 25mins Finisher : Core

Wednesday the 13th of Febuary

Strength: Strict Press 2x6 @60% 2x4 @70% 2x2 @80% Wod : Partner Up In 3 mins complete as many reps as possible Thrusters 42.5/30kg 30 seconds rest Then 3 mins of Pull Ups 30 seconds rest Then 3 mins of Kb Swings 24/30kg 30 seconds rest Then 3 mins of Cals Bike/Rower/Ski One person working at a time. Score is total reps of all movements combined

Tuesday the 12th of February

Gymnastics/Skill : 15-20 mins Strict Handstand Push up x 5  / Progessions ( Pike or off Box or Negatives) Handstand Walk / Progressions ( Wall Walk/ shoulder taps) 10 Pistol Squats / Progessions / Box or Band ) 3 Strict Ring Muscle Up / Progressions L Sit off Kettle Bell Conditioning: For Time 4rds 12 Toes To Bar / Knee to Elbow 14 DB Snatch 18 Airsquats

Monday the 11th of February

Strength : Back Squat 2 x 6 @ 60% 2 x 4 @ 70% 2 x 3 @ 80% Accessory :  6 x 3 High Box Jump Conditioning : 10 mins Run/Row 400m Then AMRAP 30 Double Unders 15 KB Swings American 5 Burpee Pull up

Friday the 8th of February

Strength : 14 mins 10-8-6-4-2  of Bench @ 60-70% 20-18-26-14-12-10 of Double DB Front Squats * after each set 1 Sled 1 Carry Condtioning :  8 min AMRAP 20 Airsquats 20 Sit Ups 10 Overhead lunges with plate 20/15kg 10/8 Cals

Thursday the 7th of February

Strength : Deadlift 5 x 6 @ 60% Conditioning : Every 3 mins for 15 24 Swings 12 Burpee over Bar 6 STOH 60/40kg Finisher : Core work

Wednesday the 6th of February

Strength : Clean complex 8 rds ( every 2 mins ) 1 Clean Deadlift 1 Hang Power 1 Hang Squat 1 Front Squat Conditioning : Partner Up 12 min AMRAP 60 Double Unders 20 Chest to bar/Pull up 60 Slamballs 20 HSPU/HRPU 60/50 Cals 1 person working 1 resting

Tuesday the 5th of February

Gymnastics: 10 mins 5 Strict HSPU/Box Push Up / Pike Push up 10 Pistol Squat ( progressions ) 15 Sec L Sit Strength : Strict Press 4 x 4 @70-80% Conditioning :  3 rds 40/20On/off Burpee Box Jump Rowing/BikeSki DB Hang Clean + Jerk ( 1 Dumbell)

Monday the the 4th of January

Strength : Back Squat 3 x 5 @ 60-70% 3 x 3 @ 75-80% Condtioning : For Time Run/Row 400m Then 40/30/20 of Wallballs * do a set of 10 Toe 2 Bar after each set of Wallball * TIME CAP 12 mins

 

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