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

Tara ORourke

March 25, 2025

Wednesday

Tara ORourke

March 25, 2025

STRENGTH

Clean + Hang Clean
+ Clean
5x(1+1+1)

WORKOUT

For Time:
21,15,9
Overhead Squat 35/40/45KGS
Burpee Over Bar

Tara ORourke

March 25, 2025

Tuesday

Tara ORourke

March 25, 2025

STRENGTH

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

WORKOUT

12min AMRAP
5x Toes to Bar
5x Ring Push Ups
10x Box Jump Over
5Cal Bike

Tara ORourke

March 23, 2025

Monday

Tara ORourke

March 23, 2025

WORKOUT

In Pairs
4x Rounds
50x Air Squat
40x Dumbbell Snatch
30x Hang Cluster
1 each Hill Run

Tara ORourke

March 17, 2025

Wednesday

Tara ORourke

March 17, 2025

STRENGTH

Snatch
3x2@80%
3X1 @90%

Dumbbell Push Press
5x5

WORKOUT

Death by Double Under
10,20,30,40,50……

Tara ORourke

March 17, 2025

Tuesday

Tara ORourke

March 17, 2025

STRENGTH

Front Squat
5x3 @80%

WORKOUT

8min AMRAP
4,8,12,16,20….
Kettlebell Swings
Overhead Lunge
Sit Ups

Tara ORourke

March 13, 2025

Friday

Tara ORourke

March 13, 2025

STRENGTH

Back Squat
5x3 Starting at 75%

WORKOUT

In Pairs
100x Box Step Overs
75m Fage Drag
50x Handstand Push Ups
75m Fage Drag
100x Box Step Overs

Tara ORourke

March 12, 2025

Thursday

Tara ORourke

March 12, 2025

STRENGTH

Power Clean + Jerk
15mins to get heavy 1RM

WORKOUT

5x Rounds for Time:
5x Clean & Jerk @80%
200m Run

Tara ORourke

March 11, 2025

Wednesday

Tara ORourke

March 11, 2025

WORKOUT

3x Rounds for Max Reps
1min per station
Air Bike Cals
Burpee Broad Jump
Deadlift
Toes to Bar
Single Arm DB Push Jerk
Rest