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Friday the 31st of May

Strength : 15 mins 1 Farmers Carry 1 Push 1 Drag 2 Hang Power Clean 4 Bench Press 10-30 Sec Supinated isometric 10-30 Sec Ring Support hold 10-30 Sec Hollow Hold Conditioning : 8 min AMRAP Run 100m 10 Hang DB C + J 20 Sit ups

Thursday the 30th of May

Strength : Deadlift 5 X 4 60%,65%,70%,75%,80% Every 3 mins Conditioning : 25/20/15/10/5 DB Box step overs ( use one DB) Push Ups Cals on Bike

Wednesday the 29th of May

Skill :  Quality 10-15 mins 5 Strict HSPU / Pike Push Up 10 Pistol Squats 20 Sec L Sit Strict Muscle up / Ring Pull up Conditioning : Tabata of 4rds 40/20 DB Snatch Row for Cals Reverse Lunge with KB Plank * complete all 4 rds of one movement before moving on.

Tuesday the 28th of May

Strength: Back Squats Every 2 mins for 12 mins 4 reps @65% Wod : Partner Wod (For Time) 3rds of 30 Power Cleans 60/40kg 30 Wall Balls 100 Double Unders

Monday the 27th of May

Strength : Press and Pull Every 3 mins for 15 mins 4 Strict press 6 Strict Chin up 10 DB bent over rows Conditioning : 8 min ladder 5 STOH 42.5/30 KG 5 Burpee over bar Lateral 5 Chest to Bar * add 1 rep each Rd completed Midline : 6 mins 15 Sec Hollow to 15 Sec Arch 10 v ups / leg raises

Friday the 24th of May

Strength: 12 mins 1 sled push 1 farmers carry 5 man makers 5 bench press 10 cals AB Wod : 3rds for time 15 Hang Power Cleans 60/40kg 15 Burpees over the bar

Thursday the 23rd of May

Strength : Deadlift 2 X 6  @ 70% 2 X 4  @ 75-80% 1 X 3  @80-85% 1 X 10  @50% Every 3 mins Conditioning : 3 rds 21 Dumbell Snatch 15 Dumbell step ups 9   HSPU / HRPU * Time cap 10 mins

Wednesday the 22nd of May

Skills : 15 mins 5 Strict HSPU/ Progessions Strict toes to bar  Progressions X Strict Muscle up / Progessions 10 Pistol Squat / Progessions Conditioning : Every 3  mins for 15   10 Toes To Bar 40 Double Unders 10 Burpee

Tuesday the 21st of May

Strength : Snatch 2 Sets Of 3 Pause Power Snatch ( 3 sec Pause mid shin + 3 at knee + 3 at mid thigh) Every 2 mins for 10 mins Conditioning : Partner up AMRAP 15 MINS 16 Shoulder over head  50/35kg 28 KB Swings over head 24/16kg 40/32 Cals Bike/Rower * 1 person working 1 person resting

Monday the 20th of May

Strength : Back Squat 2 X 4 @ 70% 2 X 3 @ 80% 2 X 2 @90% 1 X 10 @50% warm up to working set of 70% and then every 3 mins for sets. Conditioning : 10 min AMRAP Run 100m 15 Wall Ball 10 Push up 5 Strict Pull up Finisher : 5 rds 20 Sec Hollow into 20 Sec Arch 30 Sec rest Between sets

Friday the 17th of May

Strength : 14 mins 10-8-6-4-2 of Bench Press Thruster 1 Farner Carry +  1 Sled every Rd Conditioning : 3 rds 1 Min of KB Swings Russian 1 Min of Sit ups 1 Min of HSPU or push up 30 Sec rest after each Rd

Thursday the 16th of May

Strength : Deadlift 2 X 5 @60% 2 X 4 @70% 1 X 3 @80% 1 X 2 @85+ Every 3 mins for sets Conditioning :   4 rds for time 15   Single dumbbell box step ups 24/20 12   Single Arm push press/jerk 9     C2B Time cap 9 mins

Wednesday the 15th of May

Strength : Every 3 mins for 15 mins 6 Strict Press 8 Horizontal Ring Rows 20 Sec Handstand Hold ( nose to wall) Conditioning : EMOTM X 18 1 Min : 10 Toes to Bar 2 Min : 18 Alt DB Snatch 3 Min : 100m Run

Tuesday the 14th of May

Gymnastics: Pull Ups 5x5 Strict (2sec pause at the top and bottom of each rep) 20 sec hollow hold after each set Wod : Partner Wod 18 min Amrap 75 cals bike/row/ski 75 Wall Balls 75 Burpee Box Jumps One person working one resting

Monday the 13th of May

Strength : Front Squat 3 X 5 @ 60-70% 3 X 3 @ 70-80% Conditioning : 12 min AMRAP Run 200m 5 Hang Power Clean 70/50kg 40 Double Unders

Friday the 10th of May

Strength : 15 Mins AMRAP 1 Sled 1 Farmers Carry 5 Back Squat 60-70% 5 Supine Grip Chin ups Strict ( use box if necessary) 10 Seated DB Press 20 Sec Hollow Hold Conditioning : 8min AMRAP 28 Air Squats 14 Slam balls 8 Target Burpees

Thursday the 9th of May

Strength : Deadlift 4 X 4 @60-70% 3 X 3 @70-80% Conditioning : " Helen" 3rds Run 400m 21 KB Swings overhead 24/16kg 12 Pull ups

Wednesday the 8th of May

Strength : Clean Every 2 mins  for 12 mins 3 Full Cleans Conditioning : 4rds 30 sec on 30  off Burpee Box Jump DB front Squat Finisher : Plank complex

Tuesday the 7th of May

Strength: Push Press Every 2 mins for 12 mins 5 reps @65% Wod : 14 min Amrap 20 Cals bike/rower/ski erg (alternate between each round) 20 Kb Swings 20 Push Ups 50 Double Unders

 

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