Entries by Gary

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Saturday May 21st

Community Day We will be meeting at the gym at 10:15am and running up to herbert park in ballsbridge(different to where we went last weekend). If people want to meet us up there thats cool too. If anyone wants to bring a friend, other half, family member or dog feel free   WOD In teams…

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Wednesday May 18th

Feeling gratitude and not expressing it is like wrapping a present and not giving it   Warm Up reaction games: head shoulders knees and toes   Midline work hollow and arch rolls plank holds with objects around back russian twist simon says   WOD 15-12-9 overhead squat 50/35 chest to bars lv2: 40/25kg + pull…

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Saturday September 26th

Warm up 400m run: 5min amrap-10 PVC oh squat, 10 PVC sotts press, 10 PVC good mornings Strength E3mom x 15mins: bench press x 5 + 30sec Skill work: double unders WOD: 20min amrap inTeams of three: Row 300m 30 goblet squats 3 wall climbs rotate when station becomes free Score is total rounds as…

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Friday September 25th

Warm up 3rnds: 15 sec each jump jacks, squats, spidey lunges,jump squats. Hollow, arch, side plank Strength E3mom x 15mins: RDL x 5 reps +glute bridges x 20 reps(use band if needed) 4 Wod 4rnds: 400m run 10 pull ups 20 box jumps

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Thursday September 24th

Warm up 3:00mins double under practice: Rotate every 45secs, Scap pulls off rig banded good mornings single leg RDL Strength E3mom x 15mins: step ups x 5/5 +eccentric box pistols 5/5 WOD 50-40-30-20-10: kb swings sit ups Hollow plank hold

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Wednesday September 23rd

Warm up 6min: Scap pulls x 5 downward dog hspu x 5 mountain climbers x 20 Strength EMOM x 15mins: min 1-sh taps x 20(either plank or hs hold) min 2: chest to ring/pull ups/ring rows 6-8 reps min 3: hollow hold x :45sec WOD 10min capacity test: 5 squat cleans 45/30, 30/20 10 burpee…

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Tuesday September 22nd

Warm up 3rnds: Scap push ups x 10 IWTx 5 3 x 5sec eccentric(snake allowed) Strength: E2mom x 16mins: strict press x 5reps(build for 3sets, then 5sets at a certain weight) + banded pull aparts x 20 reps. Focus on external rotation at top of press WOD 12min amrap: 10 push press 40/25 10 push…

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Monday September 21st

Warm up: 400m run 30 PVC oh squat 20 lunge with hip stretch 10 walk outs Strength: E3MOM x 15mins: Bulgarian split squats: x8/8 + hs hold x :30 sec WOD 5min amrap: 5 pull ups(strict) 10 wall balls rest 2mins 5min amrap 5 knee raises(ttb) strict 10 jumping lunges (5/5)

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Friday September 18th

Warm up 3:00mins double under practice: Rotate every 45secs, high elbows Scap pulls off rig, banded good mornings, single leg RDL Strength: E3mom x 15mins: RDL x 5 reps + glute bridges x 20 reps(use band if needed) WOD 3 mins Max reps,1min rest between exercises: rowing box jumps strict pull ups

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Thursday September 17th

Warm up 400m run, then 20 glute bridges, 20 a squats, 10 front squats, 10 oh squats, 10 back squats 10 RDL Strength: E3mom x 15mins: step ups x 5/5 + eccentric box pistols 5/5 WOD Every 20seconds x 12mins: thruster x 1 rep 50/35 30/20