Tara ORourke October 22, 2023 Monday Tara ORourke October 22, 2023 WORKOUTLilys WOD33min AMRAP 33x Dumbbell Push Press 20/12.5kgs 100m Run 33x Kettlebell Swings 24/16kgs 100m Run 33x Plate Overhead Lunges 20/15kgs
Tara ORourke October 19, 2023 Friday Tara ORourke October 19, 2023 STRENGTHFront Squat 5,3,2,2,1,1,1WORKOUT5 sets1min On 1min Off 10x Power Snatch 30/40kgs Max rep Wall Ball 9kgs
Tara ORourke October 18, 2023 Thursday Tara ORourke October 18, 2023 STRENGTHHandstand Push Up 5x Max RepWORKOUTIn Pairs12min AMRAP 8x Sync Toes to Bar 200m Farmer Carry 20x Kettlebell Swings 32/24
Tara ORourke October 17, 2023 Wednesday Tara ORourke October 17, 2023 STRENGTHClean & Jerk 10x1WORKOUTAir Bike 4x 1000/800m
Tara ORourke October 16, 2023 Tuesday Tara ORourke October 16, 2023 STRENGTHBench Press 5,3,2,2,1,1,1WORKOUTFor time:1km Row Then 5x rounds 8x Overhead Squats 40/35kgs 16x Sit Ups Then 750m Row
Tara ORourke October 15, 2023 Bradshaw Tara ORourke October 15, 2023 WORKOUTBradshaw 10 rounds for time of: 3x Handstand Push-ups 6x Deadlifts, 225/155 lbs 12x Pull-ups 24x Double Unders
Tara ORourke October 12, 2023 Friday Tara ORourke October 12, 2023 STRENGTHBack Squat 10x3WORKOUT3x Rounds 40sec on 20off GHD Hip Extenstion Row Handstand Push Ups Box Jump
Tara ORourke October 11, 2023 Thursday Tara ORourke October 11, 2023 STRENGTHDumbell Clean & Jerk 7x2 Push Press 5x3 @85%WORKOUTIn Pairs 60x Burpee Pull Up
Tara ORourke October 10, 2023 Wednesday Tara ORourke October 10, 2023 WORKOUTFor time: 10,8,6,4,2Clean (increase load each set) 400m Run
Tara ORourke October 9, 2023 Tuesday Tara ORourke October 9, 2023 STRENGTHPower Snatch 3x3 @75% 2x2 @80% 2x1 @90%WORKOUTIn Pairs3min per station AMREPs- Sled Drags - V-Ups - Air Bike - Push Ups
Tara ORourke October 8, 2023 Monday Tara ORourke October 8, 2023 STRENGTHThruster 5x3WORKOUT4x Rounds for time: 20x Wall Ball 2x Turkish Get Up 1x Rope Climb
Tara ORourke October 5, 2023 Friday Tara ORourke October 5, 2023 STRENGTHRing Dip 5,3,2,2,1,1,1WORKOUT50x DB Snatch 20/15kgs 10x Burpee Box Jump Over30x DB Snatch 25/20kgs 10x Burpee Box Jump Over 10x DB Snatch 32.5/25kgs 10x Burpee Box jump Over
Tara ORourke October 4, 2023 Thursday Tara ORourke October 4, 2023 STRENGTHSnatch 10x1 Overhead Squat 5x1WORKOUTHollow Holds 3x30sec
Tara ORourke October 3, 2023 Wednesday Tara ORourke October 3, 2023 STRENGTHPush Press + Power Jerk + Split Jerk 5x (2+ 2+ 1)WORKOUTTeams of 2 3sets 2min On 2min Off 300m Row Max rep Hang Power Clean
Tara ORourke October 2, 2023 Tuesday Tara ORourke October 2, 2023 STRENGTHBack Squat 5,3,2,2,1,1,1WORKOUT12min AMRAP 4,8,12,16,20....Pistols Toes to Bar Double Under x5
Tara ORourke September 30, 2023 Monday Tara ORourke September 30, 2023 WORKOUTOctober BaselineFor Time: 1km Air Bike 30x Wall Ball 25x Push Ups 20x Power Snatch 40/30kgs 15x Burpees Over Bar 10x Pull Ups 400m Run
Tara ORourke September 28, 2023 Friday Tara ORourke September 28, 2023 STRENGTHSplit Jerk 7x1WORKOUTTeams of 210min AMRAP 50x KB Push Jerk6x Deadball Over Shoulder 50x KB Swings 6x Deadball Squats
Tara ORourke September 27, 2023 Thursday Tara ORourke September 27, 2023 WORKOUTEvery 4mins for 24mins Alternate SETS 200m Row 8x Deadlift 200m Run ---------200m Run 8x HSPU 200m Row
Tara ORourke September 26, 2023 Wednesday Tara ORourke September 26, 2023 STRENGTHFront Squat 5 @75% 3 @85%2x2 @95% 1+ @105%WORKOUTAir Squat Annie 50,40,30,20,10 Air Squat Double Under
Tara ORourke September 25, 2023 Tuesday Tara ORourke September 25, 2023 STRENGTHBench Press 3RMSuper set efforts with Pull up Negatives 5x2WORKOUT12min AMRAP Buy In - 30/20cal Air bike then 2x Rope Climb 15x Hang Clean & Jerk 40/30kgs
