Tara ORourke

April 24, 2025

Friday

Tara ORourke

April 24, 2025

WORKOUT

3 Rounds of 1min for Max Reps
Strict Pull Ups
GHD Sit Ups
Deadball Over Shoulder
Farmers Carry Hold
Double Under
Rest

Tara ORourke

April 23, 2025

Thursday

Tara ORourke

April 23, 2025

STRENGTH

Strict Handstand Push Up
5,3,2,2,1,1,1

WORKOUT

5x Rouds for Time:
5m Handstand Walk or 5x Wall Walk Ups
10/7cal Air Bike
10x DB Push Jerk

Tara ORourke

April 22, 2025

Wednesday

Tara ORourke

April 22, 2025

STRENGTH

Primer
3 sets 6x each Single Leg touch downs

Back Squat
5x3 @75%
5x3 @85%

WORKOUT

7min AMRAP
In Pairs going round for round
6x KB Swing
200m Run

Tara ORourke

April 21, 2025

Tuesday

Tara ORourke

April 21, 2025

WORKOUT

In Pairs
100x Sumo Deadlift High Pull
90x Sit Ups
80x Box Jump
70x Hang Power Clean
60x Toes to Bar
400m Suit Case Carry

Tara ORourke

April 20, 2025

Monday

Tara ORourke

April 20, 2025

STRENGTH

Power Snatch
1x Rep EMOM for 10mins

WORKOUT

21,15,9
Overhead Squat 35kgs
DB Snatch 22.5kgs

Tara ORourke

April 16, 2025

Thursday

Tara ORourke

April 16, 2025

STRENGTH

Snatch
6x2 @80%

WORKOUT

50,40,30,20,10
Double Under
Overhead Walking Lunge in Meters

Tara ORourke

April 15, 2025

Wednesday

Tara ORourke

April 15, 2025

STRENGTH

Split Jerk
5x2 @80%

WORKOUT

10x Rounds for Time
2x Strict Pull Ups
3x Handstand Push Ups
4x Box Jump Over

Tara ORourke

April 14, 2025

Tuesday

Tara ORourke

April 14, 2025

STRENGTH

Back Squat
5x3 @70%
5x3 @80%

WORKOUT

Tabata
Air Bike Cals

Tara ORourke

April 13, 2025

Monday

Tara ORourke

April 13, 2025

WORKOUT

In Teams of 3

3x Rounds
21x Hang Power Clean & Jerk
21x Toes to Bar
3x Rounds
21x Deadlift
21x Burpee Box Jump Over
3x Rounds
21x KB Snatch
21x Sit Ups

Max Distance Run

Tara ORourke

April 10, 2025

Friday

Tara ORourke

April 10, 2025

STRENGTH

Ring Muscle Up
EMOM for 10mins
1x Rep

WORKOUT

10min AMRAP
3,6,9,12,15….
Ring Dip
Power Snatch
Overhead Squat

Tara ORourke

April 9, 2025

Thursday

Tara ORourke

April 9, 2025

STRENGTH

Bench Press
5,3,2,2,1,1,1

WORKOUT

In Pairs For time:
75cal Bike
50x Devil Press
25x Deadball Over Shoulder

Tara ORourke

April 8, 2025

Wednesday

Tara ORourke

April 8, 2025

STRENGTH

Dumbbell Overhead Squat 1RM
Dumbbell Power Snatch 1RM

WORKOUT

Fran
21,15,9
Thrusters
Pull Ups
REST 5mins
9,15,21
Pull Up Thruster

Tara ORourke

April 7, 2025

Tuesday

Tara ORourke

April 7, 2025

STRENGTH

Deadlift
5,3,2,2,1,1,1

WORKOUT

1min for Max Reps 3x Rounds
Push Jerk
Rowing
Kettlebell Swing
V-Ups
Rest

Tara ORourke

April 7, 2025

Monday

Tara ORourke

April 7, 2025

STRENGTH

Clean
5x2

WORKOUT

2x Rounds for Time
120x Double Unders
30x KB Lunge
20x HSPU

Tara ORourke

April 1, 2025

Thursday

Tara ORourke

April 1, 2025

STRENGTH

Snatch Balance Primer
4x3
Snatch + Hang Snatch + Snatch
6x1

WORKOUT

Going every 3mins for 9mins
HanDstand Balance Hold
45sec
1x Sit Up Circle
10x V-Up
30x Crunch Ankel Touches

Tara ORourke

March 31, 2025

Wednesday

Tara ORourke

March 31, 2025

STRENGTH

Farmers Carry
6m As Heavy As Possible

WORKOUT

2x Rounds
Each for time
Row 300m
20x Burpees

Air Bike 750m
20x Burpees

Tara ORourke

March 30, 2025

Tuesday

Tara ORourke

March 30, 2025

WORKOUT

EMOM 5x Rounds
5x Strict Pull Up
6x DB Snatch
10x GHD Sit Up
1x Power Clean

Tara ORourke

March 29, 2025

Monday

Tara ORourke

March 29, 2025

STRENGTH

Overhead Squat
5,3,2,2,1,1,1

WORKOUT

7min AMRAP
15x Wall Ball
1x Rope Climb
100m Run
Rest 2mins
Exact Rounds from last wod for time:

Tara ORourke

March 26, 2025

Friday

Tara ORourke

March 26, 2025

STRENGTH

Split Jerk
7x1

WORKOUT

10,9,8,7,6,5,4,3,2,1
Deadlift
1,2,3,4,5,6,7,8,9,10
Pull Up

Tara ORourke

March 25, 2025

Thursday

Tara ORourke

March 25, 2025

STRENGTH

Strict HSPU
2-3 Reps
EMOM 10mins

WORKOUT

3x Rounds
1min Stations for Max reps
Handstand Walk
Hollow Rock
Hip Extention
Yoke Hold
Double Under