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WILD STRENGTH & CONDITIONING

Home
About
What We Do
Who We Are
Where to Start
Ice Baths & Recovery
Pricing
Contact
Timetable & Contact
Olympic Weightlifting
Kids & Teens Classes
Workout of the Day
No-Sweat Intro
August 4, 2024
Tara ORourke
Monday

STRENGTH

Push Jerk
6x2

WORKOUT

12min AMRAP 2,4,6,8,10....
Pull Ups
Dumbbell Snatch
100m Run

Monday
Tara ORourke
November 21, 2021

Monday

Tara ORourke
November 21, 2021
Monday

STRENGTH

Power Clean
6x2
Touch and Go Reps

WORKOUT

For Time:
9,15,21
Power Clean 50/35kgs
Push Press 50/35kgs

Comment
Tara ORourke
November 18, 2021

Friday

Tara ORourke
November 18, 2021
Friday


For Time:
50x Dumbbell Snatch
25x Syncro Air Squats (one person holds the dumbbell)
50x Dumbbell Thruster
25x Syncro Push ups
50x Dumbbell Snatch
25x Syncro Sit Ups (feet together and hand clap at top)
50x Dumbbell Thruster
25x Syncro Burpees

20min Cap

Comment
Tara ORourke
November 17, 2021

Thursday

Tara ORourke
November 17, 2021
Thursday

STRENGTH

Deadlift
5x3
Super Set with
Box Jump (go high)
5x3

WORKOUT

5x Rounds for time
7x Ring Dip
30x Double Unders

Comment
Tara ORourke
November 16, 2021

Wednesday

Tara ORourke
November 16, 2021
Wednesday

STRENGTH

Split Jerk
6x2

Push Jerk
6x2

WORKOUT

Run
3x 400m

Comment
Tara ORourke
November 15, 2021

Tuesday

Tara ORourke
November 15, 2021
Tuesday

STRENGTH

Bar Muscle Up Technique

Pull Up Negatives
4x1

WORKOUT

3x Rounds for Time:
10x Toes to Bar
15x Power Clean
20x Wall Balls
25x Box Jump

Comment
Tara ORourke
November 14, 2021

Monday

Tara ORourke
November 14, 2021
Monday

STRENGTH

Back Squat
10x3

WORKOUT


Row Ride Sprints
8x 30sec On 30sec Rest
Max Calories - Alternate Machines

Comment
Tara ORourke
November 11, 2021

Friday

Tara ORourke
November 11, 2021
Friday

WORKOUT

5min AMRAP
5x Devil Press
20x Double Unders

Rest 3mins

5min AMRAP
5x Deadball Over Shoulder
10x Air Bike Calories

3min Rest

5min AMRAP
10x Goblet Squat
50m Farmers Carry

Comment
Tara ORourke
November 10, 2021

Thursday

Tara ORourke
November 10, 2021
Thursday

STRENGTH

Clean
5x3

WORKOUT

12min AMRAP
300/200m Row
15x V-Ups
7x Hang Clean

Tara ORourke
November 9, 2021

Wednesday

Tara ORourke
November 9, 2021
Wednesday

STRENGTH

Handstand Push Ups
5x5

Dumbbell Push Press
5x5

WORKOUT

10,9,8,7,6,5,4,3,2,1
Kettlebell Swings
Burpee

Comment
Tara ORourke
November 8, 2021

Tuesday

Tara ORourke
November 8, 2021
Tuesday

STRENGTH

Front Squats
10x1

WORKOUT

3x Rounds 1min per station
Box jump Over
Overhead Walking Lunge

Comment
Tara ORourke
November 7, 2021

Monday

Tara ORourke
November 7, 2021
Monday

STRENGTH

Power Snatch
5x3

WORKOUT

In Pairs
6x Rounds for time:
15x Pull Ups
30x DB Snatch
200m Run

Comment
Tara ORourke
November 4, 2021

Friday

Tara ORourke
November 4, 2021
Friday

STRENGTH

Split Jerk
10x1

Push Press
5x3

Back Squats
5x3

Comment
Tara ORourke
November 3, 2021

Thursday

Tara ORourke
November 3, 2021
Thursday

WORKOUT

10x Rounds for Time:
2x Deadlifts @80% of 1RM
4x Burpee Over the Bar
8x Wall Ball
100m Run

Comment
Tara ORourke
November 2, 2021

Wednesday

Tara ORourke
November 2, 2021
Wednesday

STRENGTH

Toes to Bar
4x Sets Max
reps

WORKOUT

40,30,20,10
Sit Ups
Squats
Row or Bike Cals

Comment
Tara ORourke
November 1, 2021

Tuesday

Tara ORourke
November 1, 2021
Tuesday

WORKOUT

New Zealand Nationals Workout 5 & 6

4min Cap:
6,5,4,3,2,1
Snatch
35x Double Unders Between each set

Go Straight into

5min Cap
Overhead Squat
1RM

Comment
Tara ORourke
October 31, 2021

Monday

Tara ORourke
October 31, 2021
Monday

WORKOUT

New Zealand Nationals Workout 4 For time...

5 Rounds of:
11 HSPU
11 SDHP
Followed immediately by…
4 Rounds of:
8 Strict HSPU
8 SDHP
Followed immediately by…
3 Rounds of:
20m Handstand Walk
5 SDHP

Comment
Tara ORourke
October 28, 2021

Friday

Tara ORourke
October 28, 2021
Friday

Pukehoe Hill Run

Comment
Tara ORourke
October 27, 2021

Thursday

Tara ORourke
October 27, 2021
Thursday

STRENGTH

Pull Up
1RM

WORKOUT

Grace
30x Clean & Jerk

Comment
Tara ORourke
October 26, 2021

Wednesday

Tara ORourke
October 26, 2021
Wednesday

STRENGTH

Deadlift 1RM

WORKOUT

Partner Workout
Row 1km
100x Goblet Squat
80x DB Push Press (Partner holds a handstand)
60x Goblet Squats
40x Handstand Push Ups (Partner holds Dumbbells )
Row 500m

Comment
Tara ORourke
October 25, 2021

Tuesday

Tara ORourke
October 25, 2021
Tuesday

Re-Test Week

STRENGTH

Overhead Squat
1rm

WORKOUT

4x Rounds
3min On 1min rest
20x Kettlebell Snatch
15x Burpee
Max Rep Double Unders

Comment
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Wild Strength and Conditioning, 479 Waitohu Valley Road, Ōtaki, Wellington, 5583, New Zealand0275847527wildscnz@gmail.com

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