Tara ORourke

July 16, 2023

Monday

Tara ORourke

July 16, 2023

STRENGTH

Back Squat
5@80%
3@90%
1+ @100%

WORKOUT

10,9,8,7,6,5,4,3,2,1
DB Clean
DB Front Squat
3x Wall Walk Up

Tara ORourke

July 12, 2023

Thursday

Tara ORourke

July 12, 2023

Note - There will be no coach at class tonight due to us being in Tauranga for Power Trip Comp - but here is a nice workout for you top do at the gym or at home.

WORKOUT

Buy In - 3km Air bike
Then:
7x Rounds
20/10x Double unders
10x KB Swing 16kgs
5x Push Ups
Then:
Buy Out - 1.5km Air Bike

Tara ORourke

July 11, 2023

Wednesday

Tara ORourke

July 11, 2023

STRENGTH

Snatch
2@85%
2@88%
1@90%

Clean & Jerk
2@85%
2@88%
1@90%

Back Squat
3@75%
3@85%
3+@95%

WORKOUT

For Time:
300m Row
30x DB Thruster

Tara ORourke

July 10, 2023

Tuesday

Tara ORourke

July 10, 2023

STRENGTH

Alternate
Strict Weighted Pull Ups
3x3

Strict HSPU
3x3

Deadlift
3@75%
3@85%
3+@95%

WORKOUT

21,15,9
Toes to Bar
Clean & Jerk 45/35kg
Burpee Over Bar

Tara ORourke

July 9, 2023

Monday

Tara ORourke

July 9, 2023

STRENGTH

Snatch high Pull
+ Hang 3x1 (85%,88%,90%)

Clean Pull + Hang Clean
3x1 (85%,88%,90%)

Bench Press
3@75%
3@85%
3+@95%

Tara ORourke

July 6, 2023

Friday

Tara ORourke

July 6, 2023

WORKOUT

4x Rounds for Time:
8x Hang Power Clean
12x Push Jerk
16x Front Rack Lunge
1x Rope Climb
200m Run

Tara ORourke

July 5, 2023

Thursday

Tara ORourke

July 5, 2023

STRENGTH

Snatch at hip
10x1 @86%

Bench Press
5@70%
5@80%
5+@90%

WORKOUT

3x Rounds not for time
20x Handstand Shoulder taps
20xV-Sit Twist
10x V-Ups

Tara ORourke

July 4, 2023

Wednesday

Tara ORourke

July 4, 2023

STRENGTH

Deadlift
5@70% 5@80% 5@90%

WORKOUT

1000/800m Row
80x Double Unders
70x Air Squats
60x Dumbbell Snatch
50x Double Unders
40x Air Squat
30x DB Snatch
400/300m Row

Tara ORourke

July 3, 2023

Tuesday

Tara ORourke

July 3, 2023

STRENGTH

Clean & Jerk Below Knee
10x1 @86%

Press in Split
3x5 @30%

WORKOUT

3 Rounds
1min Stations for Max Reps
Airbike
Kettlebell Swing
Strict Pull Up

Tara ORourke

July 1, 2023

Monday

Tara ORourke

July 1, 2023

STRENGTH

Power Snatch
4x3 @75%

Back Squat
5x@70%
5@80%
5+@90%

WORKOUT

8min AMRAP
In Pairs going Round for Round
8x Wall Ball 9kgs
6x Burpee Box Jump Over

Tara ORourke

June 29, 2023

Friday

Tara ORourke

June 29, 2023

STRENGTH

Clean & Jerk Below Knee
10x 1 @84%

Deadlift
5@75%
3@85%
1+ @95%

WORKOUT

21,15,9
GHD Sit Up
Pull ups
Run

Tara ORourke

June 29, 2023

Thursday

Tara ORourke

June 29, 2023

WORKOUT

Teams of 3
5x Rounds for time:
12x Thruster 40kgs
60x Double Unders
12x Strict Handstand Push Ups
20x Deadball Over Shoulder

Tara ORourke

June 27, 2023

Wednesday

Tara ORourke

June 27, 2023

STRENGTH

Snatch High pull + Hang Snatch
5x1 @ 85%

Power Clean
3x3 @75%

WORKOUT

6min AMRAP
5x Toes to Bar
5x Buprees

Tara ORourke

June 26, 2023

Tuesday

Tara ORourke

June 26, 2023

STRENGTH

Snatch From Hip
10x1 @ 85%
Clean & Jerk
10x1 @ 80%

Back Squat
5@75%
3@85%
1+@95%

Tara ORourke

June 25, 2023

Monday

Tara ORourke

June 25, 2023

STRENGTH

Skin the Kat
4x3

Bench Press
5@75%
3@85%
1+ @95%

WORKOUT

4x Rounds
400m Row
16x Hang Clean & Jerk 40/35kgs

Tara ORourke

June 21, 2023

Thursday

Tara ORourke

June 21, 2023

STRENGTH

Sn. Deadlift, Sn. High pull, hang snatch (1+1+1)x5
65,70,75,77,80%)

Deadlift
3@70%
3@80%
3+ @90%

WORKOUT

In Pairs
Max Calories AirBike

Tara ORourke

June 20, 2023

Wednesday

Tara ORourke

June 20, 2023

WORKOUT

Filthy 50
For time:
50 Box Jumps, 24/20 in
50 Jumping Pull-ups
50 Kettlebell Swings, 35/26 lbs
50 Walking Lunges
50 Knees-to-elbows
50 Push Press, 45/35 lbs
50 Back Extensions
50 Wall Balls, 20/14 lbs
50 Burpees
50 Double Unders