Hey guys! Exciting news — our new CrossFit Dublin program cycle is starting on Monday, the 1st of July. We're here to give you a detailed rundown of what each day of the week will
look like. So, without further ado, let's dive right into the week's plan!

Monday: Upper Pressing Day

Monday kicks off with an upper pressing day, focusing heavily on complex strength exercises.

For the first two weeks, we'll start with a strict press and push press complex. Each two- week block will become progressively more challenging in terms of skill. So after the first two weeks, we'll transition to a push press and push jerk complex, followed by a push jerk and split jerk complex, and eventually finishing with just split jerks.

"The first week or the first two weeks, we start with like a strict press and a push press complex."

Main Focus:

Build up to a heavy load in the initial weeks.

Incorporate a mix of pulling and pressing gymnastics, such as pull-ups, chest-to-bar, and bar muscle-ups.

End the day with a short workout.

These workouts will blend together as the weeks go by and our skill level improves.

Tuesday: Conditioning Day

Tuesday is all about conditioning.

We'll alternate each week between shorter and longer aerobic pieces:

Short and fast pieces one week.

Longer, sustained aerobic efforts the next.

Some of the conditioning workouts you can expect include 1000 meter and 2000 meter rows, with variations to keep things interesting.

"We're going to try and work through alternating each week between a short and a long...so
one week will be short and fast, the other week will be long."

Example Workouts:

Week 1: Short & Fast – 1000m row for time and multiple 100m sprints.

Week 2: Long & Steady – 2000m row combined with longer runs.

Wednesday: Back Squat Cycle

Mid-week, we'll focus on lower body strength with a back squat cycle as our main strength piece.

Schedule:

Concentrate on increasing back squat weights.

Include a longer crossfit-style workout aimed at the lower body.

Add in some handstand push-up work.

"On Wednesday, then we're going to be going through a back squat cycle. That'll be our main strength piece."

Thursday: Functional Fitness

Thursday will mix things up with a focus on functional fitness:

Incorporate longer CrossFit-based workouts.

Mix in bodybuilding work alongside gymnastics.

Include partner workouts for variety.

"Thursday we're going to move through. It'll be a little bit different kind of functional fitness."

Example Elements:

Combination of bodybuilding and gymnastics.

Partner workouts for enhanced teamwork and fun.

Friday: Clean Day

Friday is all about refining our clean techniques:

Move through clean pulls, power cleans, and squat cleans.

Focus on building strength in Olympic lifting.

Pair the lifting session with our "Freaks on Friday" short and hard workouts.

"So'be our Olympic lifting and then we'll also be pairing that with our freaks on Friday workout."

Friday is a great day to push your limits and get some intense work done.

Saturday: Partner Workout

Saturdays will keep the fun going with partner workouts. Expect:

Coach's choice for the workout plan; every week could be something new and challenging.

"Whoever's coaching that day'be making up that workout."

Why Partner Workouts?

They build camaraderie and make the session more enjoyable.

They also push you to perform better while working with a partner.

Sunday: Sunday Sweat

The week wraps up with the "Sunday Sweat" session. The workout plans will vary from week to week, including:

Partner workouts one week.

Individual sweaty workouts the next.

Gymnastics and barbell exercises incorporated throughout.

"One on Sunday it will be a Sunday sweat, so it'll be moving through kind of like that, different pieces that we've been doing over the last wa."

Eight-Week Cycle

This program will run for a total of eight weeks, starting from Monday, 1st July. If you have any questions or suggestions about what you'd like to see, feel free to email me or catch me at the gym anytime.

Final Thoughts

We are really looking forward to getting started with this new program cycle. Stay dedicated, stay motivated, and let’s crush this together!

Cheers!