nutrition dublin




21min. EMOM:
Min. 1) 15/12 Cal Row
Min. 2) 15 Wall Balls 
Min. 3) 3 Push Jerks*

Climbing on the push jerks. Start at something medium effort and start to build a little each round or every other round. Split jerks are also permitted.

*The open workout is tomorrow so I don't recommend it, but if you want to make this really hard, you can do 20/15 Cals on the row.

Accessory Work

Optional Accessory Work:
3-4 Rounds: (depends how much time you have)
200m Farmer Carry 
1min. Plank with  Plate

*No Rest at any point. Walk on the farmer walks, no running.

Thursday 21/02/19


20min. EMOM:

Odd: 5 Jerks (climbing)
Even: 10 Pull-Ups

You are going to be cleaning the weight off the ground for this. This is a great time to practice your butterfly or kipping pull-ups to get ready for the open. 10 pull-ups in a minute should be easy. However, after that jerk starts to build, it will get spicy


Teams of 4:
15min. to complete MAX Calories on the Assault Bike.Hit a good cadence between the 24of you. 10, 10, 10 10 is usually a good cadence since the higher numbers catch up QUICK. That would be around 6 or 7 for ladies. Hit this HARD and this will be one of the hardest pieces you've done in a while

Monday 18/02/18


Back Squat

Recovery Week

40% x 3
50% x 3
50% x 5
60% x 5

5 sets of 10 reps
Barbell Hip Thrusts
*Shoot for a 65-70% effort weight

Rest 2min. Between Sets

15min. AMRAP:
8 Toes-To-Bar
10 DB Hang Clean and Jerks 
14/12 Cal Row

This was 18.1 last year but 5min. shorter. Work on being better then last year. Faster pace, more efficient reps. LEGIT reps also.

Friday 15/02/19


Push Press

(5 x Max Effort)

Put something on the bar that is about 70% effort and hit as many reps as possible.

*Score is your highest weight by max reps.

*Superset with 20 DB Russian Twists between sets! (Left+Right=1)


5min. AMRAP:

2 Devil Press,  (Round 1)
1 Round of "fianna"
4 Devil Press, (Round 2)
1 Round of "fianna"
6 Devil Press,  (Round 3)
1 Round of "fianna"
…continue to add 2 Devil Press after every round of "fianna"

"fianna" is 10 Pull-Ups + 15 Wall Ball squats



Front Squat 6-8 Reps

(heavy as possible climbing in weight) with a 5 second negative. Count to yourself on the way down or watch a stop watch. This negative is IMPORTANT today.

Immediately after your set, go to Hip Thrusts (below)


Hip Thrust  10 Reps as heavy as possible climbing in weight.

Rest 2min. before starting back at the front squat.

In a 20min. Window you should getting 4-5 supersets in.


For Time:
DB Thrusters 

15min. time CAP so you gotta move! Excited to see times on this one.

Tuesday 27/11/18

20min. EMOM:
Odd: 5 Jerks (off the ground)
Even: Pulling Skill (See below)

Pick Something you can do for entire 20min. on the jerk. make it hard, but not so hard you fail the last few rounds. Probably in the range of 50-80 for guys and 30-45 for girls.

Pulling skill can be either:
1.) 3-5 Muscle Ups
2.) 5-10 Strict Pull-Ups
3.) 5 Weighted Pull-Ups
4.) 10-15 Kipping Pull-Ups

15min. to get as far as possible:

American KB Swings 

*Put your time in if you finish!

Monday 26/11/18


Split Squat (4 x 8)

Squatting with one leg elevated behind you.Bar on your back. 8 on each leg... Your rear foot should be stable on a stack of plates behind you. Be sure to keep your shins vertical with your knee tracking over your toes. Many people make the mistake of being too close. Open up your stance so that you feel this in your glutes and hamstrings.

Go immediately into the single leg deadlifts and then REST 2min. After each set. Try to get at-least 4 sets in, in a 20min. Window.

Single Leg Deadlift (4 x 8)

8 each leg. Same concept, except you're pulling off of the floor and using much lighter weight. A little goes a LONG way here. This Superset is going to make you very sore, just FYI.


13min. AMRAP:
40 Calorie Row
50 Wall Balls 
60 OH Lunges with a 20/10kg Plate

Partner up for this and start at opposite ends


Partner 1

40cal row

50 wallballs


 Partner 2

60 oh lunges

50 wallballs  


 If you over lap then work in with rest times

Thursday 15/11/18


Make sure you are ready and warm for both movements. Start at about 50-60% effort (not 1RM) and start to CLIMB! I am only looking for a heavy single today on the 1 reps, but if you are feeling good you can go for the max effort. Your goal is no failed lifts today.

EMOM x 3min.

3 Power Snatch

EMOM x 3min.

2 Power Snatch

EMOM x 3min.

1 Power Snatch

immediately into;

EMOM x 3min.

3 Power Cleans

EMOM x 3min.

2 Power Cleans

EMOM x 3min.

1 Power Clean

*Score is heaviest 1 rep snatch and 1 rep clean combined.


15min. AMRAP:

5 pull ups

10 db snatch

15 Air Squats

November 01/10/18


5 Rounds:
5 Hang Power Cleans
immediately into;
5 Bench/Floor Press
immediately into;
400m Run

Rest 2min. After Each Round

*The weights are meant to be as heavy as possible for ALL rounds. However, some small jumps here and there are permitted.
*Run as fast as you can repeat! So that should be around 80-85% effort. Try and be within 2-3 seconds on each one.
*It's VERY important to give your body days like this. You can't be going full tilt every single day. Have something left in that tank? Good! Bring it with you tomorrow :)

Accessory Work

Extra Credit and if time allows:

3-4 Rounds: (Bring sexy back)
10-12 DB Skull Crushers
immediately into;
1min. of Max Effort Double Unders
Rest 90sec.

15/9 are usually pretty good on skull crushers but you can do whatever works for 10-12 reps.

Wednesday 31/10/18


Deadlift (Week 2 of 4)

Complete a few warm up sets, and then:

70% x 3
80% x 3
90% x max reps

*In between each set complete 1-2 weighted CHIN ups. Trying to find a max effort today on this! Use a belt with KBs or Plates. If you need to scale, try a band for sets of 6-8 and build that strength up.



(Time)For Time:
1000m Row
50 Thrusters, 
30 Pull-ups

A classic! I want you guys to get a good rest between section 1 and this... Make sure you are READY and hit this with EVERYTHING you've got.

Accessory Work

Extra Credit - (if you're still alive)
Pick One:
50 Strict HSPU's for quality
75 Kipping for quality
Practice HSPUs for 10min

Tuesday 23/10/18


Strict Press (Week 1 of 4)

Complete a few warm up sets, and then:

65% x 5
75% x 5
85% x max reps

* In between sets, complete a set of 20 russian twists with the heaviest DB possible. 
*REMEMBER that strict press has ZERO knee bending.


3 Rounds For Time:
30 Russian KB Swings
25 Push Press 
20 Cal Row
15 Toes-To-Bar

*15 Cal Row for ladies

*Lock out those push press  es for a split second. Your arm locking out and going straight back down without a pause does NOT count.

*Time CAP: 20min.

*RX+ is an 20min. running clock with max muscle ups in remaining time :) 

Monday 22/10/18


Back Squat (Week 1 of 4)

Complete a few warm up sets, and then:

65% x 5
75% x 5
85% x max reps

* In between sets, complete a 1min. Plank Hold (on your hands) with a plate on your back. If you squat correctly, you should feel the fatigue from this in your actual squats. That's a good thing don't worry :)


15min. AMRAP:
10 Cal Row
10 Wall Balls
  2 Squat Cleans at 50% of 1RM

*Every 2 Rounds add 5% to the bar.
*So it goes like this:
- Round 1 and 2 is 50%
- Round 3 and 4 is 55%
- Round 5 and 6 is 60%... and so on...

*Scaled is 60/40 the entire time.

Saturday 20/10/18


15min. AMRAP:
2 rounds of:
  32 db lunges 
  32 toes-to-bar
  16 db power cleans (2 dbs) 
Then, 2 rounds of:
  32 alt. db snatches 
  16 muscle-ups
  16 db power cleans (2dbs)

Rest 5min.

Can you finish this in 15min?
5 Rounds:
30 Wall Balls
30 SDHP's (50/35)

*Teams of 2: Only 1 Person works at a time
*Scale for muscle up = 32 push-ups
*If you finish the whole piece on part 1, start over and keep going. This is actually very similar to the open WOD 17.2 last year, but I added snatches.

Wednesday 17/10/18


Front Squat

20min. to hit 4-5 sets:
Building up to a heavy set of 5. After each set immediately go into your single leg deadlifts (below)



Single Leg Deadlift - Back foot on 12-20" block
- Keep distance between feet enough where your shins are still vertical and you feel it in you hammies and glutes.

*10 on EACH leg here
*Rest 90sec. After Each Superset


15min. Partner AMRAP:

30 Wall Balls 
20 Cal Row
10 Deadlifts (100/70)