Peter Anthony “Ronnie” O’Sulivan

 In Workouts

CrossFit Cirencester – CrossFit

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Squatting prep (No Measure)

Tack Hips

Tack Lats

Floss Hips

Floss Lats & Triceps

Couch Stretch

Monkey Pose

SL Balance

Shoulder Taps

PVC shoulder pass

Down Ups
Before Class

Squat Thearpy (No Measure)

Tack Hips, Lower Back

Floss Ankles

Wall Squat

Goblet Squat (un-weighted)

Bar Squat

Pole Squat

Back Squat


In 15 minutes or less, build to today’s “heavy”…

Back Squat x 1 rep. This not a PR attempt


Every 2 minutes, for 6 minutes (3 sets):

Back Squat x 2 reps @ 90% of today’s heavy single

Peter Anthony “Ronnie” O’Sulivan (Weight)

Every minute, on the minute, for 15 minutes (5 Sets):

Minute 1: 9 Burpee

Minute 2: 8 Wall Ball Shots (20/14 lbs) + 8 Toes-to-Bar

Minute 3: 38 Double Unders

Immediately followed by. . .

Three rounds for time of:

8 Toes-to-Bar

9 Burpee Box Jumps (24″/20”)

20 Wall Ball Shots (20/14 lbs)

16 Double Unders
Peter Anthony ‘Ronnie’ O’Sullivan – Brother to Simon, once of The Parachute Regiment (3 Para), of its elite Pathfinders Platoon, a sniper whose military record describes an exemplary professional soldier, but whose life did not go well after the army and ended in February this year.

Served in Afghanistan, twice, Northern Ireland and the Falklands. As a Pathfinder he would have been sent further into enemy territory than any other soldiers and expected to survive for longer in the most dangerous parts of the world. He was also a medic and a tandem skydiving instructor.

Most UK Armed Forces personnel who have served in Iraq and Afghanistan return with psychological injuries.

The majority of Armed Forces personnel deployed do not experience lasting mental wounds as a result of their service. However, around 1 in 25 regulars and 1 in 20 reservists will report symptoms of PTSD following deployment in Iraq or Afghanistan. This is very similar to the rate in the general population.

Furthermore, 1 in 5 Veterans are likely to suffer from a common mental illness – such as depression, anxiety or substance (generally alcohol) misuse – which has been caused or aggravated by their Armed Forces experiences.

If you would like to donate to SSAFA in Gloucestershire, visit

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