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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 [...]

The best way to get the most out of your training is show up on time, listen to your coaches, be consistent, work hard, always focus on movement quality before adding weight or moving on to a [...]

For the next four weeks we will be placing a bigger priority on strength work here is a break down on how each day will look..  Monday –  Front Squats and Cleans  Tuesday – Bench [...]

Monday 2 Rounds  800m run 20 Chest to bar pull ups 40 Goblet Squats 24/16kg 20 Toes to bar  40 Kettle-bell Swings 24/16kg Tuesday 4 minute AMRAP 30 Burpee box jump overs Max Calorie Row  Rest 3 [...]

Monday 30 minute AMRAP  3 Rounds  5 Pull ups 10 Push ups 15 Squats  2 Rounds  400m run 20 KB swings 24/16kg 10 Box Jumps 24/20” 1 Round  50 Double unders 50 Sit ups  Tuesday Every 15 minutes x3 [...]

Monday 7 minute AMRAP (For quality) 5 Strict Pull ups  5 Dips  25 Single unders 60 Double unders 30 Burpees 60 Double unders 30 Wall balls 9/6kg 60 Double unders 30 Kettlebell swings 24/16kg 60 [...]

Back squats 3-3-3-3-3-3-3 Bench Press 5-5-5-5-5 Single arm dumb-bell row  10-10-10-10-10 EMOM x 10 Odd – 15 Toes to bar Even – 15/12 calorie bike

On the Twelfth day of Christmas  my trainers gave to me….   Tommy Mac 2 Rounds 12 Burpees 12 Thrusters 50/35kg 12 Burpees 12 Power Snatch 50/35kg 12 Burpees 12 Push Jerks 50/35kg 12 Burpees 12 [...]

On the Eleventh day of Christmas  my trainers gave to me….  Diane  21-15-9 Deadlifts 100/70kg Handstand Push ups

On the Tenth day of Christmas  my trainers gave to me….  Fight Club 3 Rounds 1 minute at each station Thrusters 40/30kg Power Cleans 40/30kg Box Jump overs 24/20” Pull ups  Assault bike Rest