• Neil Foley

WOAH Monday 12/04/21

At completion any WODs you complete: 20 Down ups 21 Full sit ups (For the year, 2021) BODYWEIGHT at home Every 20 secs x 30 (10mins) 1 Burpee 2 Air Squat @ 10mins 6 Rounds. 5 Push ups 10 Sit ups GYMNASTICS at home AMRAP 8mins 12 V-Sits 6 Push ups 6 Floor Thrusters Rest 4 mins and repeat. BARBELL at home WOD - 30 min EMOM 40 secs Max reps of - 1- Clusters 2- Jumping Lunges 3- Shoulder Taps + Push up 4- Back Squats empty bar 5- REST ERG at home 14 minute MRAPA 25 Double Unders 50 Singles 15 Down ups 10 Cal Erg STRENGTH at home Back Squat 4 x 15 Goblet Squats alternated with Barbell Jumping Back Squats 4 x 12 AMRAP 8 mins 30 Jumping Lunges 30 Air Squats 100 DU’s and 100 SU’s

MET-CON at home 4 Rounds 3 Rounds of DT, followed by 2 mins of max Burpees. 2 mins rest and repeat x 4


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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