On Monday the 27th of January we will be starting a four week nutrition challenge in the gym, (the 800g challenge) the cost to participate is €50 and first prize in the male and female division will be a month membership.

on Wednesday at 18:00 and Saturday at 12:30 we will be holding a meeting to tell you all about the challenge and answer any questions.

Monday

Front squat 3-3-3-3-3 (first rep 3 second pause in the bottom)
(3 high box jumps between each set)

10 minutes to build to a heavy complex
Clean dead pull + Hang clean + Clean 

EMOM x 10 
Clean dead pull + Hang clean + Clean

Bulgarian split squats 3×10

Conditioning 

3 rounds 
1 minute at each station

Wall balls
Sumo high Pulls 
Box Jumps
Push press
Rowing 
Rest

Tuesday

Bench Press 10-8-6-4-2-2-2

EMOM x 10 
Odd 5-10 Strict pull ups
Even 5-10 Dips

EMOM x 10
10 Burpees + Max double unders

Wednesday

The WOD “Heart” was designed by CrossFit athlete Khan Porter
in honour of everyone who is living through and fighting the fires in Australia

HEART

1600m run 
Then 5 rounds 
20 Burpees
10 Single arm dumbbell snatches (alternating arms)
10 Single arm dumbbell thrusters (5 each arm)
10 Single arm dumbbell devils press (alternating arms) 
Then
400m run with your dumbbell (carried any way)
Rx 22.5/15kg dumbbell

Conditioning 

Same as today’s WOD

Thursday

EMOM x10
Power snatch + Hang Snatch 

Snatch high pull 5×3

Back squat 5×5

Friday

Push press 5-5-5-3-3-3

EMOM x 10
Odd 5-10 Strict handstand push ups
Even 1 legless rope climb

EMOM x 12
Min 1 – 15 barbell curls
Min 2 – 15 lateral raise 
Min 3 – 30 Banded tricep push downs 

Conditioning 

6 rounds 
Every 5 minutes
Alternate between A&B

A)  400m run 10 Burpee box jump overs 24/20”
B)  400m run 10 Sandbag cleans 50/30kg

each round has a 3 minute time cap

Saturday 

In teams of 3 

150 Calorie row
150 Wallballs 9/6kg
120 Calorie bike 
120 Kettlebell swings 24/16kg
90 Calorie ski
90 Barbell sit ups 20/15kg