Monthly Archives: October 2013

31 Oct
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Friday WOD – Performance (Survival)

By: Joe Murphy – Categories: – October 31, 2013

This WOD is in honour of HIIT Fitness Jersey’s new affiliation with Durrell Widlife Conservation Trust. Only the fittest species shall finish and survive this challenge! A) Performance WOD (SURVIVAL) – 25 kilo/15 kilo for time 50 x Box Jumps 50 x Sumo Deadlift High Pulls 50 x Kettlebell Swings 50 x Barbell Lunges (25 (more…)

30 Oct
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Thursday WOD – Back to Basics

By: Joe Murphy – Categories: – October 30, 2013

A) Strength Muscle failure should occur within these rep ranges. 30-60 secs rest between sets. Barbell Split Squats – 3-4 x 10 Upright Row – 3-4 x 10 Deadlift – 3-4 x 10 Incline Bench Press – 3-4 x 10 Side Plank with Hip Drive (can be on incline) – 3 x 10-15 each side (more…)

29 Oct
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Wednesday WOD – Focus

By: Joe Murphy – Categories: – October 29, 2013

A) WOD 20min Amrap 9 x Handstand Push Up/Handstand Walk Ups/Incline Press Up 9 x Overhead Lunges – each side (20/10) 9 x Burpee Box Jumps/Tuck Jumps 350m Run B) Finisher Sprint Interval (20/20) Use a running Machine or Hill and Sprint at Max  for 20 Seconds, Rest for 20 Seconds x 8 Sets

28 Oct
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Tuesday WOD – Overload

By: Joe Murphy – Categories: – October 28, 2013

Muscle failure should occur within these rep ranges A) Strength Muscle failure should occur within these rep ranges. 30-60 secs rest between sets. Squat or Front Squat – 3-4 x 8-10 Bent Row – 3-4 x 8-10 RDL – 3-4 x 8-10 Bench Press – 3-4 x 8-10 Weighted V Ups – 3 x 12-15 (more…)

27 Oct
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Monday WOD – Fitness Test

By: Joe Murphy – Categories: – October 27, 2013

The testing is a great opportunity for you to see where you are at with your training and set some goals moving forward. Fitness Testing are held at regular intervals as part of the HIIT Fitness Jersey membership. After the classes this week we will take your body measurements to mark your progress and record all the scores (more…)