Daily WOD

WOD 22-02-21

A1) Snatch grip BB RDL / DB RDL 6-8 reps @4040 -rest :30- A2) Seated Box jump x 5 reps -rest 2 Min- x4 B) For time : Run – Machine calories – Double under 500m – 50 cal – 50 DU 400m – 40 cal – 40 DU 300m – 30 cal – 30…

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February 22, 2021

WOD 20-02-21

A) For time: 8 rounds 5 Burpee over DB 10 alt DB clean + jerk B) 18 Min AMRAP 20 Cals / 400m run 20 Front squat 20 Deficit push ups 20 Front rack DB step ups 20 DB Push press

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February 20, 2021

WOD 19-02-21

A) EMOM x 8 mins EMOM x 8 Power Snatch x 1 Snatch Balance x 1 Hang Snatch x 1 Or 6 alternating DB snatch + 6 alternating DB clean + jerk B) 20-2 Descending Ladder Assault Bike Cals DB Thruster **Every 3 minutes do 5 Burpee Box Jumps to 20″

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February 19, 2021

WOD 17-02-21

A1) Pistol squats x 20reps rest :30 – A2) Strict pull up 10-20 reps in sets of 1-2 reps rest :60 – x 3 B) 20 Min Amrap: 5 Power clean 10 TTB / sit up 30 Double under / single under

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February 17, 2021

WOD 16-02-21

A) Power jerk 5×5 Rest 2:00 – B) 3 Min 10 Cals / 200m run In remaining time, AMRAP: 12 Deadlift 9 Box jump step down 6 Push press rest 2 Min – x 5-6 sets

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February 16, 2021

WOD 15-02-21

A1) strict pull up 3-5reps @30×0 Rest :20 A2) Supinated BB bent over row 8-10 reps @30×1 Rest :20 A3) Band lat pull down 20 reps -rest 2 Min- X3 B) 14 Min Amrap 6 pull ups 6 Alt DB squat snatch 6 Burpee 6 Alt DB squat snatch

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February 15, 2021

WOD 13-02-21

EMOM 1) Pick a sustainable set of calories to hit each round / or double unders 2) Amrap movement 3) Rest Movements: 30 Burpee 30 DB Thruster 30 DB power snatch 30 Kipping pull ups or 20 Strict pull up 30 Single arm devils press So with this workout you keep going through the EMOM…

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February 13, 2021

WOD 12-02-21

A) DB Complex: Power Snatch x 1 Hang power snatch x 2 Overhead squat x 3 (Perform all on one side first then the other) X 4-6 sets -rest 1:30- B) Every 5 Min x 6 alternating between sets: Sets 1:3:5 24 Cals/ 400m run 18 box jump step down 12 Burpees Sets 2:4:6 30…

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February 12, 2021

WOD 10-02-21

A) DB Box step down 4-6 @40×0 Rest :45/leg X 4 sets B) Intervals: 2 Min Amrap: 7-5-3 Pull ups / Burpee to target Clean and jerk (touch and go) AMRAP double/single unders in remaining time -rest 2 Mins- x 5 C) Core : 4 sets 20-30 half straddle leg extensions 12-15 weighted sit ups…

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February 10, 2021

WOD 09-02-21

A) Push press 2 @11×1 so not touch and go + 1 split jerk Goal is heavier this week ! -rest :90- X6 If you only have DB make it higher reps B) 30 Min Amrap: 10 Toes to bar / weighted sit up 15 Wallball 20 Calories / 400m

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February 9, 2021
"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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