Daily WOD

WOD 11-12-23

Strength1RM back squatConditioningFor time :5 rounds 400m run10 Thruster 50/35

Read more

December 11, 2023

Team WOD 09-12-23

Conditioning Teams of 2 Every 7 Mins x 5 sets :50/70 cal machine ( rotate machines )20 sync burpee box jump 15 sync T2B / knee raise 30 wallball

Read more

December 9, 2023

WOD 08-12-23

Strength Clean 5×5 @60-70%Conditioning AMRAP 10 Minutes4 Strict HSPU / kipping / push variation 14 Thrusters 75/55lbs50 Double Unders

Read more

December 8, 2023

WOD 06-12-23

StrengthEach set for load:Touch and Go Snatch5×3@ 80-90% Conditioning5 Min AMRAP65/55 cal machine 8 Deadlift @65%Rest 2:00x 3 

Read more

December 6, 2023

WOD 05-12-23

Strength Strict press For repsAMRAP 15 Seconds Strict Press @ 70%Active rest 2-3mins on machine x 5 Conditioning For time :10 rounds 3 Power snatch 60/40 burpee over the bar

Read more

December 5, 2023

WOD 04-12-23

StrengthBack squat 5×5 @62.5% deload !!AccBack rack forward lunge 6×10  ConditioningFor time :10 front squat @BW20 box jump @30/24”Rest 1:0010 Front squat @BW35/20 calls bike Rest 1:0010 Front squat @BW50 T2B

Read more

December 4, 2023

Team WOD

Conditioning Teams of 2 :5 Min AMRAP 40/30 cal bike 50 wallball Max burpee box jump over  rest 2 Mins –  5 Min AMRAP 40 burpees over the rower 40 cal row Max burpee over the rower 5 Min AMRAP 800m run together 40 jump squat Max shuttle runs  rest 2 mins –  5 Min AMRAP YGIG cals ski sprints 16-14-12-10-8-6-2Partner 1 : 16 cals Partner 2 : 16…

Read more

December 2, 2023

WOD 01-12-23

Strength  Tempo Pull Squat Clean w/ Pause in catch1×3 @ 60-70% Tempo Pull to Pause at Knee into Squat Clean w/ Pause in catch3×2 @ 70-80% Tempo Pull to Pause at Mid Shin into Squat Clean w/Pause in catch5×1 @ 80-90%ConditioningAMRAP15 Cal machine 10 power clean & jerk 8 TTB

Read more

December 1, 2023

WOD 29-11-23

StrengthEach set for load:Touch and Go Snatch5×6 @ 75-85% Conditioning15 Burpee box jump over 4 Deadlifts @85 % Rest 1:00x 5

Read more

November 29, 2023

WOD 28-11-23

Strength Each set for load:Strict Press1×1 @ 85%Then3 @ 80%3 @ 77.5%3 @ 75%3 @ 72.5%3 @ 70%3 @ 67.5%3 @ 65% Conditioning60 DU20 DB floor press 10 strict pull ups x 4-5 rounds 

Read more

November 28, 2023
"Working with Edel Fitzpatrick was one of the biggest eye openers I've had in the fitness industry! She has a vast experience and a foundation of knowledge on human kinetics and physiology second to none! Her take no nonsense attitude and positive influence on my training made such a difference to my mentality in terms of what I can achieve physically!! Absolute inspiration and absolute tank ;-) The pleasure (and the pain) was all mine and I'm sad I won't be coached by her again !! :-( World Class! "Michael Tully"
TESTIMONIALS