Daily WOD

WOD 12-04-24

Strength EMOM x 103 Dead-stop deadlift @ 70-80 %Conditioning5 rounds 15/12 cal machine 25 Wallball15/12 cal machine 5 Shoulder to overhead 70/50

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April 12, 2024

WOD 10-04-24

StrengthSnatch 1×1 @80%2×2 @70%2×2 @70-75%2×2 @75-80%1×2 @80% +ConditioningFor time :10 BBJO 35 Sit up10 BBJO35 Back squat 50/3510 BBJO35 Toes to ring 10 BBJO35 Toes to bar 10 BBJO ( 20 Min time cap ) 

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April 10, 2024

WOD 09-04-24

Strength20 Min pump sessionRenegade row + push up  x 10 Strict pull up ( pick your own reps ) DB bicep curl into strict press x 8-12 repsStrict TTB x 6-10 / high knee x 12-16Conditioning For time:4 rounds 10 Front squat @60%12 chest to bar pull up 14 Burpee over the bar Rest :90 ( 18 Min time cap ) 

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April 9, 2024

WOD 08-04-24

StrengthSquat clean 1×1 @80%2×2 @70%2×2 @70-75%2×2 @75-80%1×2 @80% +( drop and reset all reps )Conditioning 3 rounds :400m run 4 wallwalks / 15m HSW14 S/A DB hang clean & jerk ( 13 Min time cap ) 

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April 8, 2024

Team WOD 06-04-24

Teams of 2 For time :50-40-30-20-10WallballCal machine Burpee to target Pull up  Work back up ( optional )

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April 6, 2024

WOD 05-04-24

StrengthEMOM x 20 1 power clean 1 hang squat clean 1 front squat 1 push jerk ConditioningEvery 2:30 x 520/15 cal row 10 box step up 5 dual hang DB clean and jerk 

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April 5, 2024

WOD 03-04-24

StrengthPush pull 20 Min AMRAP 20 Renegade row 20 push up on DB’s20 BB curls 20 BB strict press Conditioning For time10 rounds :15 Wallball 3 power snatch 50/35( 16 Min time cap ) 

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April 3, 2024

WOD 02-04-24

StrengthSquat complex :1 Front squat with 3 sec pause at the bottom 1 Front squat with a double bounce 1 front squat Into5 Back squat ( start at about 60% of 1RM front squat ) x 5 sets Conditioning12 Min AMRAP 3 Burpee jumping pull up 6 Front squat 70/509 box jump over 12 Deadlift 

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April 2, 2024

WOD 30-03-24

Conditioning Teams of 2 :10 Min AMRAP 200m run together 15 sync push up 30 sync squats Rest 3 mins 10 Min AMRAP 50 cal bike 40 Wallball30 Burpee pull up 20 DB snatch 10 rope climb Rest 3 Mins 10 Min AMRAP 2-4-6-8-10 etc Cal ski Burpee over DBToes to bar 

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March 30, 2024

WOD 29-03-24

StrengthFront squat  Every 3 Min x 58 Front squat @65-75%ConditioningFor time :9-7-5-15-12-9Thruster 50/35Bar facing burpee 

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March 29, 2024
"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"
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