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Monday the 1st of April

Strength : Back Squat 5 X 6 @40-50% Accessory : 5 rds Holllow to Arch ( 15 Sec in each position) 30 Sec rest between rounds Conditioning : Run 200m 21 Toes to bar 21 Box Jumps Run 200m 15 Toes to Bar 15 Box Jumps Run 200M 9 Toe to Bar 9 Box Jump

Friday the 29th of March

Strength : AMRAP 14 Mins 1 Sled Push 1 Farmers Carry 1 Over head Lunge walk (use 1 DB) 5 Strict Chin Ups 5 Strict Presses 10 Cals Ski/Bike Conditioning :   For Time 12 Rds of Cindy 5 Pull ups 10 Push ups 15 Airsquats ( use wall ball for depth) * Time Cap 12 mins

Thursday the 28th of March

Strength : Deadlift 5 X 4 @ 60%,60%,65%,70%,75% Conditioning :  For Time Run 400m 2 rds 8 STOH 50/35KG 8 Lateral Burpees Run 400m 2 rds 8 Toes to Bar 32 Double Unders

Wednesday the 27th of March

Gymnastics/Skills : 20 mins Pistol Squats/band P Squats/Box P Squat X 10 Handstand Walk / Free stand  Handstand Kick up / Shoulder Taps / Wall Walk Strict Ring Muscle ups / Hig Ring Pulls / False Grip holds/ Transition Pull Throughs / False Grip Ring Rows 5 Strict Toes to Bar/Knee Raises Conditioning : Every 3 mins for 15 mins 6   Burpee Box Jump/Steps 12 DB Snatch 18 Swings

Tuesday the 26th of March

Strength : Front Squat Every 3 mins for 15 mins 4 Tempo Squats @60-70% 43X1 20 Russian Twist Conditioning : Partner up 80-60-40-20    Wall Ball 40-30-20-10    Hang Power Clean 20-15-10-5      Strict HSPU/Pike Push up *18 min cap

Monday the 25th of March

Strength : Every 3 mins for 15 mins 4 Bench press @70% 5-8 Wide Grip Pull ups Conditioning : 15 Min AMRAP Run 200m 20/15 Cals 12 Single Arm DB push press/jerk

Thursday the 21st of March

Strength : Deadlifts Every 2 mins for 14 mins 2 reps @80% Wod : for time 21/15/9 Power Cleans 60/40kg T2B

Wednesday the 20th of March

Skills/Gymnastics : 15-20 mins 5 Strict HSPU/ Pike Push Up / Negatives / Wall Walk 5 Strict Chest to Bar/Pull Up / Negatives 5 Plank Powell raises either side 5 Kipping C2B/Pull up / Beat Swings Conditioning : Every 3 mins for 18 mins Run/Row 200 m 30 Double Unders 10 DB Snatches ( Alt each rep)

Tuesday the 19th of March

Strength : Back Squat 6,6,4,4,3,3 Build to a heavy treble. Start @ 50% 20 mins Conditioning : Partner up 10 rds 6  Shoulder to Overhead 50/35kg 10 Box Jump 14 KB Swing over head 24/16kg * you go I go, partner A completes full Rd before partner  B starts. ** Time cap 20 mins

Thursday the 14th of March

Strength : Front Squat 8,8,6,6,4,4 Start at 50% and build to a heavy 4 rep Every 2-3 mins Conditioning :  EMOM X 15 Min 1 : 5 Burpee Box Jump Min 2 : 10 Toes to Bsr Min 3 :  10 Thruster DB or Barbell

Wednesday the 13th of March

Strength : Bench Press Every 3 mins for 18 mins 5 Bench press @60-70% 30 Sec Plank hold ( use rings if possible) Conditioning : Partner up 12 mins 100 Wall Balls Then AMRAP 20/18 Cals Row 20 DB Snatch 22.5/15 kg

Tuesday the 12th of March

"Annie" 6 min time cap 50/40/30/20/10 Strength : Turkish Get Ups 10-15 mins working on these Wod : 6 min amrap 6 Chest to Bar/Pull Up/Ring Row 12 Slam Balls 15/10kg

Monday the 11th of March

Strength : 20mins 7 sets 2 Hang Power Clean + 1 Hang Squat Clean * build each set Conditioning :  10 min AMRAP 10 KB Swings American 24/16kg 10 Goblet Squat 24/16kg 10 Down ups * add 2 reps each full Rd complete

Thursday the 7th of March

Strength: Deadlifts Every 2 mins for 10 mins 5 reps @60% Wod : Emom x 21mins 1st min : 50 Double Unders 2nd min : 14 Dumbell Snatch 3rd min : 5 Burpee Box Jumps

Wednesday the 6th of March

Gymnastics/skills : 15 mins 4 Strict + 4 Kipping HSPU / 4 Pike Push up. + 2 Negatives or 20 sec hold 4 Strict Pull ups + 4 Kipping Chest to Bar/pull up or 4 Beat Swings 10 Pistol Squats 15 Sec L Sit off KB or High Box jump Conditioning : 10-4 Thruster 42.5/30kg Pull ups * Time cap 10 mins

Tuesday the 5th of March

Strength : Back Squat Every 3 mins for 15 7 Reps @ 6o% Accessory : 3 sets of 10 Reverse lunge with KB/DB Conditioning : Partner up 12 min AMRAP 30 Slamballs 30 Wall Balls 30 Push ups * share the reps however you like. I person working 1 resting

Monday the 2nd of March

Strength : Pressing/Pulling 5 rds 6 Push Press 5-8 Strict Pull Up 5-8 Seated DB Press 3 min rds Conditioning : Every 4 mins for 20 mins 9 DB Squats 12 Burpee 15/12 Cals bike/row

 

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