Daily WOD

WOD 12-03-24

Strength1RM split jerk ConditioningFor time :75/65 Cal Row/Ski 21 Shoulder to overhead 60/4075/65 Cal 15 Shoulder to overhead 75/65 Cal 9 shoulder to overhead 

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March 12, 2024

WOD 11-03-24

Strength1RM clean ConditioningFor time 20 rounds 1 Cluster 50/352 Power clean & jerk 3 Burpee over the bar 

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March 11, 2024

Team WOD 09-03-24

Conditioning Teams of 2Every 5 Mins :400m run 20 DB snatch 15 Burpee box jumps10 Goblet reverse lunges Max cals in remaining time Rest 2 Mins x 5( everything is synchronised except for the cals …. Then you get to share a sprint finish ) 

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March 9, 2024

WOD 08-03-24

Open workout 24.2 

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March 8, 2024

WOD 06-03-24

Strength Back Squat Speed TestAMRAP 20 Seconds x3Back Squats @ 80%Rest 2:40 AMRAP 15 Seconds x3Deadlift @ 80%Rest 2:45 Conditioning For time :10 rounds 5 Hang power clean 50/355 Shoulder to overhead 20 DU

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March 6, 2024

WOD 05-03-24

Strength10RM push pressConditioning50 Cal machine12 OH Squats Rest 2:0040 Cal machine10 OH SquatsRest 2:0030 Cal machine8 OH Squats Rest 1:0020 Cal machine 6 OH Squats Rest 1:0010 Cal machine 4 OH Squats  Between 65-85% of 1RM snatch ( increasing weight / set )

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March 5, 2024

WOD 04-03-24

StrengthA) Squat Clean6×1 @ 90-97.5%Then1×1 @ 80% B) Front rack forward lunge 6×10 Conditioning AMRAP 200M run 4-8 ring muscle ups 16 Alt DB snatch 

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March 4, 2024

Team WOD 02-03-24

ConditioningTeams of 240 min time cap 2 rounds :1000m row50 Burpee over rower2000m Bike ergInto 4 rounds :30 Push up 60 Air squat90 DUMax effort finisher :YGIG ( 3 sets each ) -200m run-200/150m ski-10/7 Cal Bike 

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March 2, 2024

WOD 01-03-23

StrengthOptional : Power snatch 1×4 @50-60%3×3 @60-70%5 x 2 @70-80%ConditioningOpen Workout 24.1

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March 1, 2024

WOD 28-02-24

StrengthBack Squat1×1 @ 85%Then3 @ 80%3 @ 77.5%3 @ 75%3 @ 72.5%3 @ 70%3 @ 67.5%3 @ 65% Deadlift 1×1 @ 85-90%Then3 @ 80%3 @ 77.5%3 @ 75%3 @ 72.5%3 @ 70%3 @ 67.5%3 @ 65%Conditioning AMRAP6 Deadlift 9/7 Cal machine 12 Wallball

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February 28, 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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