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 31st of July

Strength: Deadlift Every 3 mins 1 x 5 @60% 3 x 3 @70% 3 x 2 @80% Conditioning : Every 3 mins for 15 mins 10 DB hang Clean and Jerk 10 Goblet Squat with DB 10 Lateral Burpee over DB

Thursday the 30th of July

65/45/25 Male Cals Bike/Row 55/35/15 Female Cals Bike/Row * 20 Slam Balls after each set 16 min Cap Run 800m @ 70% effort Run 600m @ 80% Run 400m @ 90% Rest 1 min after each run.

Wednesday the 29th of July

Strength : Squat Cleans 5x3 @ 65/70% Reset each rep Workout : For Time 21/15/9 Cals Strict Pull Ups/Ring Rows KB Swings

Monday the 27th of July

Strength: Front Squat 6 x 4 * 3 sec pause at bottom Accessory : 3 rds of Length of gym Double dumbell lunge Conditioning : For Time 38 Wallballs 24 DB snatch 30/20 Cal 24 DB Snatch 38 Wallballs

Friday The 24th Of July

Strength : Deadlifts 7x3 @65% Workout : Tabata 20 sec on 10 sec off 4 mins of each movement Kb Swings Slam Balls Hang Power Cleans 40/25kg

Friday The 24th Of July

Strength : Deadlifts 7x3@65% Workout : Tabata 20 sec on 10 sec off 4 mins of each movement Kb Swings Slam Balls Hang Power Cleans 40/25kg

Wednesday the 22nd of July.

Strength : 10 x 1 (3 position pause cleans) 5 x 1 Full clean Conditioning : 30/20/10 cals 5 Hang Squat Cleans 60/40kg after each set.

Tuesday the 21st of July

Strength : Every 3 mins for 15 mins 4 Strict Press 4-8 Strict Pull ups Conditioning : Partner Up 20 Synchro Burpees 60 Swings american 16 Synchro Burpees 60 Wall balls 12 Synchro Burpees 60 DB Snatches 8 Synchro Burpees Core :4rds 20 Russian Twist 10 Single Leg V ups 15 Sec Hollow

Monday the 20th of July

Strength :Pause Front Squat Every 2:30 6 x 4 3 sec pause at bottom of each squat Conditioning : 15/12/9/6/3 Barbell Thruster 50/35 KG * Run 200m after each set (5 runs ) * 10 min cap

Friday the 17th of July

Strength : Deadlift 5 x 5 @60% Conditioning : Every 2:30 mins for 15 mins (6 Sets) 10 DB Clean and Jerk (5 each side) 10 SlamBalls 10 T2B Core : 4rds 10 Reverse crunch 10 Leg raises 10 Sec Hollow Hold

Thursday the 16th of July

Endurance: Part (A) 4rds 400m run 30 Air-squats 12 min Part (B) 4rds Row 400/360m 50 DU's 12 min Cap 4 min rest between workouts.

Wednesday the 15th of July.

Strength : Clean 4 x 3 High Hang Lean 4 x 2 Hang Squat Clean 4 x 1 Full Clean * Focus on receiving barbell in bottom of squat. Conditioning : For Time 20 Burpee 20 Weighted DB Box Step up 22.5/15kg 20 HSPU/HRPU 20 Weighted DB Box Step up 22.5/15kg 20 Burpee Time Cap 10 mins Core : 4 rds 20/10 Single Leg V Ups / Leg raises Flutter Kicks Russian Twist

Tuesday the 14th of July

Strength : Pressing 3rds 5 Strict @ 50% + 5-10 Push Press Conditioning : Partner up 8 Min AMRAP Partner 1 : 12/10 Cals + 12 Swings Overhead 24/16kg Partner 2 : 18 Wallballs + 5 Strict Pull ups Rest 3 8 Min AMRAP Swap Movemnts

Monday the 13th of July

Strength : Front Squat Every : 2:30 5 x 8 @50% * Clean from floor if possible. Conditioning : Every 3 mins for 15 mins 8 Thruster 40/30kg 12 Down ups 32 Double unders

Friday the 10th of July

Strength : Tempo Deadlift Every 2 mins for 12 mis 5 Deadlift @ tempo 5141 Conditioning : 24/20/16/12/8 KB Swings Russian * after each set 5 Hang power clean 60kg/40kg + 5 Burpee over the bar.

Thursday the 9th of July

Endurance : Part (A) 5 mins Run 600m 10 Strict Pull ups/rows 4mins Run 400m 15 Strict Pull ups/rows 3mins Run 200m 20 Strict Pull uos/rows Part (B) 5 Mins Row 600m 20 Wall Balls 4mins Row 400m 30 Wall Balls 3mins Row 200m 40 Wall Balls * Rest 1 min Between Rds * Rest 5 mins between A & B Core : 4 Rds 10 Reverse Crunch 10 Hollow Hold 10 Sec Arch Hold

Wednesday the 8th of July

Strength: Clean Complex Every 90 Secs ( 8 sets ) 1 Power Clean + 1 Hang Power Clean + 1 Hang Clean Conditioning : 15 min AMRAP Socially Distancing Partner Wod you go i go. 6 Front Squats 40/25 kg 12 Slamballs 24 Double Unders

Tuesday the 7th of July

Strength : Strict Press Every 2 mins for 12 mins 8 reps @40/50% Workout : 3x3 min Amraps 10 Push Press 30/20kg 10 Knees To Elbow 10 Push Ups rest 2 mins after each round

Monday the 6th of July

Strength : Every 2 mins for 12 mins 4 Tempo front squats 43X1 @40-50% * No squat racks. Clean bar from the floor. Use DB''s if necessary. Conditioning : 12min Amrap Run 200m 12 Barbell Thruster 20/15kg 12 Burpee over bar lateral

 

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