• Neil Foley

WOAH Monday 01/03/21

*At completion any WODs you complete: 20 Down ups 21 Full sit ups (For the year, 2021) BODYWEIGHT at home 5 Rounds for time. 50 Star Jumps 20 Mountain Climbers 15 Down Ups Rest 1min between rounds. GYMNASTICS at home 7 Rounds 12 Push ups 30 second high plank(Push up position) Rest 1 min. BARBELL at home WOD - 16min AMRAP 2mins Max deadlifts... Remaining time - climbing ladder 2,4,6,8,10 etc... Push Press Back Squats Down 'N' Ups *Weight athlete choice ERG at home 18 minute AMRAP 5 Cal Row 10 Sit ups 15 Air Squats @ 8 minutes complete 1000m Row (2k bike} STRENGTH at home Snatch Grip Deadlift 5 x 6 Bent Over Rows 5 x 6 Snatch Grip Upright Row 4 x 10 Mechanical Breakdown drop set. Complete once rest 4 mins then repeat one more time. Max rep Snatch Grip Deadlift then move to conventional deadlift max reps then sumo deadlifts max reps. 8 min EMOM Every min 5 Bent Over Rows

MET-CON at home 27-21-15-9-3-9-15-21-27 Alternating devil press Box Jumps/ Squat Jumps Sit ups Alternating DB Snatch


Our mission, is to keep you moving and motivated. If you trust us and our pledge to keep you on track and focused, you’ll come back fitter, healthier and much stronger when all of this is (hopefully) over!

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