Monday the 17th to Friday the 21st of July

Monday

5 rounds

10 back squats 60/40 (from the rack)

15 russian kettlebell swings 32/20kg

20 situps

 

Tuesday

5 rounds – 3 minutes per round – 1 minute break between rounds

4 pushpress 45/30kg

8 box jumps

12 lunges

Wednesday

Emom by by 15

1. 10 deadlift

2. 10 benchpress

3. 10 ring rows

Pick a weight on the bench and deads that you can do unbroken. Adjust the weight per set if needed.

Rest 5 minutes

Run 1.1k – 100% effort, this is no a cool down run.

 

Thursday

1. 10 minutes handstand practice

2. 60 seconds on 30 seconds off for 3 rounds

1. Row

2. Plank

3. Bike

Friday

Teams of 2:

Amrap 25 minutes

100 double unders

80 wallballs

60 burpees

40 power cleans 45/30kg

20 pullups

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Monday the 3rd to Friday the 7th of July

Hey guys hope everyone is having a good weekend. Next weekend we will be running the Irish Fitness Championships at the Waterford Sports Center (watetford football ground) We have several athletes competing this year so try your best to make it down to support them. The weather is looking good so no need for umbrellas this year!:-) We will be hosting the afterparty in the Kazbar at 8pm Sunday night so pop in to celebrate if you can. There will be no monday morning classes but you are mote than welcome to train if you like, just mention it to me during the week and i will get you a key. The gym will be open from 11am to 2 then regular hours in the evening. Cya all round the gym during the week

 

Tom

 

 

Monday

Amrap 7 minutes

3 power cleans 35/25

3 front squat 35/25

3 pushpress 35/25

6+6+6

9+9+9

And so on until 7 minutes is up

Rest 3 minutes

21/15/9

Pullups

Burpees

 

Tuesday

45 seconds on 15 seconds off for 24 minutes

Dumbbell snatch 22/15kg

Situps

Box jumps

Sled pulls 35/20kg

Wednesday

1. Deadlift emom by 10 – 3 reps per minute

Add weight every 2 minutes

2. 4 by 500m row

3 minutes between rounds

Thursday

1. 10 minutes of handstand practice

2. 60 seconds on 30 srconds by 12

Kettlebell swings 24/16kg

Toes to bat

15m bear crawl

 

Friday

Teams of 2:

Amrap 30 minutes

400m plate carry 20/10kg

50 wallballs 9/6kg

40 burpee box jumps 24/18″

30 thrusters 35/25kg

5 rope climbs

 

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Friday the 30th of June

Teams of 2:

AMRAP 30 MINUTES

5 Pushpress 45/30kg

10 Wallballs 9/6kg

20 Double unders

10 + 20 + 40

15 + 30 + 60

20 + 40 + 80

And so on until the time is up.

Every 5 minutes both team mates bear crawl 30 meters

 

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Thursday the 29th of June

60 seconds on 30 seconds off by 16

1. Toes to bar

2. Row for cals

3. Dumbbell snatch 22/15kg

4. Burpees

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Wednesday the 28th of June

1. Deadlift – emom by 10 – 3 reps

Increase weight every 2 minutes

2. 21/15/9/15/21

Kettlebell swings 24/16kg

Box jumps 24/18″

 

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Tuesday the 27th of June

4 4 minute rounds with 2 minutes break between rounds

200 meter run + 10 bar facing burpees + max thrusters 35/25kg

 

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Monday the 26th of June

“The Chief”

5 rounds – 3 minutes per round – 1 minute break between rounds

3 power cleans 60/40kg
6 pushups
9 squats

2. 500 meter max effort row

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Monday the 19th to Friday the 23rd of June

Monday

1. Deadlift – emom by 10 – 3 reps

Increase weight every 2 minutes

2. Amrap 12 minutes

12 burpees
12 front rack lunges 35/50kg
12 situps

Tuesday

45 seconds on 15 seconds off for 20 minutes

1. Bench press 35/20kg
2. Kettlebell swings 24/16kg
3. Ring rows
4. Box jumps

Wednesday

75 wallballs
1.1k run or 1k row
75 wallballs
1k row or 1.1k run

Switch from row to run or run to row on your second round

Thursday

60 seconds on 30 seconds off for 16 rounds

1. Dumbbell snatch 22.5/15kg
2. Toes to bar
3. Double unders
4. Indoor sled pull 35/25kg

Friday

Teams of 2:

Amrap 30 minutes

50 thrusters 35/25kg
200m run
50 front squats 35/25kg
200m run
50 pushpress 35/25kg
200m run
50 power cleans 35/25kg
200m run

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Monday the 12th to Friday the 16th of June

Monday

1. Back squat – 15 minutes to work up to a 1 rep max

2. Amrap 7 minutes

7 kettlebell thrusters 16/12kg
7 box jump overs 24/18″

Rest 3 minutes

1.1k run

Tuesday

60 seconds on 15 seconds off by 16

1. Burpees
2. Ring rows
3. Bear crawl
4. Situps

Wednesday

1. Deadlift – emom by 10 – 3 reps (increase weight every 2 minutes)

2. Helen

3 rounds

400m run
21 kbs 24/16kg
12 pullups

Thursday

90 seconds on 30 seconds off by 12 (4 rounds of each)

1. Knees to chest or toes to bar
2. Lunges
3. Indoor sled pull

Friday

Teams of 2:

3 rounds

1k row
50 double unders
40 wallballs
30 power clean + pushpress 45/30kg
3 rope climbs (guys touch the bar, girls touch the knot)

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Tuesday the 6th to Friday the 9th of June

Tuesday

90 seconds on 30 seconds off for 4 rounds

1. Wallballs
2. Indoor sled pulls 30/20kg
3. Kettlebell swings 24/16kg

Wednesday

1. Back squat 4 by 7 – add weight from last week (testing 1 rep max next week)

2. Open workout 11.2

Amrap 15 minutes

9 deadlift 70/45kg
12 pushups (hand release)
15 boxjumps

Thursday

45 seconds on 15 seconds off for 20 minutes

1. Burpees
2. Dumbbell snatch 22/15kg
3. Toes to bar or knees to chest
4. Dumbbell lunges 22/15kg

Team WOD Friday

Teams of 2:

Row 2 k

Then

40/30/20/10

Thrusters 35/25kg
Pullups or banded pullups
Bar facing burpees

Then

1.1k run together

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