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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 5, 2023

Tuesday

Tara ORourke
November 5, 2023
Tuesday

WORKOUT

For time:
150 Mountain Climbers
20 Ring Push-ups
15 Chest-to-bar Pull-ups
100 Mountain Climbers
15 Ring Push-ups
12 Chest-to-bar Pull-ups
50 Mountain Climbers
10 Ring Push-ups
9 Chest-to-bar Pull-ups

Comment
Tara ORourke
November 4, 2023

Monday

Tara ORourke
November 4, 2023
Monday

STRENGTH

Power Clean
5x4

WORKOUT

Sprint
4x20m

Comment
Tara ORourke
November 2, 2023

Friday

Tara ORourke
November 2, 2023
Friday

STRENGTH

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

WORKOUT

500m Row
then
21,15,9
Deadlift 80/60kgs
Ring Dip
1x Rope Climb

Comment
Tara ORourke
November 1, 2023

Thursday

Tara ORourke
November 1, 2023
Thursday

STRENGTH

Back Squat
5,3,2,2,1,1,1

WORKOUT

2 sets Alternating
90sec On 30sec Off
16x Dumbbell Thruster
Max Rep Double Unders

12x Dumbbell Snatch
Max Rep Handstand Push Ups

Comment
Tara ORourke
October 31, 2023

Wednesday

Tara ORourke
October 31, 2023
Wednesday

WORKOUT

For time:
Pukehoe Hill Run

Comment
Tara ORourke
October 30, 2023

Tuesday

Tara ORourke
October 30, 2023
Tuesday

WORKOUT

Re-Test
For Time:

1km Air Bike
30x Wall Ball
25x Push Ups
20x Power Snatch
15x Burpees Over Bar
10x Pull Ups
400m Run

Comment
Tara ORourke
October 29, 2023

Monday

Tara ORourke
October 29, 2023
Monday

STRENGTH

Clean & Jerk
20mins to Find 1RM

WORKOUT

5x Rounds for time:
10x Box Jump
8x Front Squat 70/50kgs
6x Toes to Bar

Comment
Tara ORourke
October 25, 2023

Thursday

Tara ORourke
October 25, 2023
Thursday

STRENGTH

Stone Clean
15mins to find Heavy 1RM

WORKOUT

Death by Burpee Over Bar

Comment
Tara ORourke
October 24, 2023

Friday

Tara ORourke
October 24, 2023
Friday

STRENGTH

Overhead Squats
5,3,2,2,1,1,1

WORKOUT

In Pairs  
2x Rounds for Time:
50x Dumbbell Overhead Squats - Partner Hang From Bar
30x Toes to Bar - Partner Holds Plate Overhead
50x Dumbbell Snatch - Partner Holds Wall Squat

Tara ORourke
October 24, 2023

Wednesday

Tara ORourke
October 24, 2023
Wednesday

STRENGTH

Back Squat
7x5

WORKOUT

9min AMRAP
1,2,3,4,5,6,..
Wall Walk Up
30x Double Under

Comment
Tara ORourke
October 23, 2023

Tuesday

Tara ORourke
October 23, 2023
Tuesday

STRENGTH

Snatch
6x2

WORKOUT

In Pairs
8x Rounds for Time:
12/9cal Air Bike
7x Power Clean
5x Bar Muscle Ups

Comment
Tara ORourke
October 22, 2023

Monday

Tara ORourke
October 22, 2023
Monday

WORKOUT

Lilys WOD

33min AMRAP
33x Dumbbell Push Press 20/12.5kgs
100m Run
33x Kettlebell Swings 24/16kgs
100m Run
33x Plate Overhead Lunges 20/15kgs

Comment
Tara ORourke
October 19, 2023

Friday

Tara ORourke
October 19, 2023
Friday

STRENGTH

Front Squat
5,3,2,2,1,1,1

WORKOUT

5 sets
1min On 1min Off
10x Power Snatch 30/40kgs
Max rep Wall Ball 9kgs

Comment
Tara ORourke
October 18, 2023

Thursday

Tara ORourke
October 18, 2023
Thursday

STRENGTH

Handstand Push Up
5x Max Rep

WORKOUT

In Pairs
12min AMRAP
8x Sync Toes to Bar
200m Farmer Carry
20x Kettlebell Swings 32/24

Comment
Tara ORourke
October 17, 2023

Wednesday

Tara ORourke
October 17, 2023
Wednesday

STRENGTH

Clean & Jerk
10x1

WORKOUT

Air Bike
4x 1000/800m

Comment
Tara ORourke
October 16, 2023

Tuesday

Tara ORourke
October 16, 2023
Tuesday

STRENGTH

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

WORKOUT

For time:

1km Row
Then
5x rounds
8x Overhead Squats 40/35kgs
16x Sit Ups
Then
750m Row

Comment
Tara ORourke
October 15, 2023

Bradshaw

Tara ORourke
October 15, 2023
Bradshaw

WORKOUT

Bradshaw

10 rounds for time of:
3x Handstand Push-ups
6x Deadlifts, 225/155 lbs
12x Pull-ups
24x Double Unders

Comment
Tara ORourke
October 12, 2023

Friday

Tara ORourke
October 12, 2023
Friday

STRENGTH

Back Squat
10x3

WORKOUT

3x Rounds
40sec on 20off  
GHD Hip Extenstion
Row
Handstand Push Ups
Box Jump

Comment
Tara ORourke
October 11, 2023

Thursday

Tara ORourke
October 11, 2023
Thursday

STRENGTH

Dumbell Clean & Jerk
7x2

Push Press
5x3 @85%

WORKOUT

In Pairs
60x Burpee Pull Up

Comment
Tara ORourke
October 10, 2023

Wednesday

Tara ORourke
October 10, 2023
Wednesday

WORKOUT

For time:  
10,8,6,4,2
Clean (increase load each set)
400m Run

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

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