Monthly Archives: December 2013

22 Dec
0

Monday WOD – O Fran…How I Love Thee

By: Joe Murphy – Categories: – December 22, 2013

A) Warm Up 30/20/30 Then 3 Rounds of  Cindy Then Thoracic Barbell Smash and Shoulder Band Distraction B) Strength Establish your 1 RM in 20 Minutes of: Deadlift – 1,1,1,1,1,1,1 C) WOD “Fran” Three rounds, 21-15- and 9 reps, for time of: Thruster (45/30k) Pull-ups D) Core Accumulate 4 mins in Hollow Rock and Plank E) Mobility (more…)

20 Dec
0

Saturday Performance WOD – “Jonny Boi”

By: Joe Murphy – Categories: – December 20, 2013

A) Warm Up Run 400m 30/20/30 B) Hero WOD “Jonny Boi” 50 Sit Ups 21 Strict Pull Ups 21 Push Press 45/30kg 400 Meter Run 15 Strict Pull Ups 15 Push Press 55/35kg 800 Meter Run 9 Strict Pull Ups 9 Push Press 60/40kg 1 Mile Run 50 Sit Ups For Time

04 Dec
0

Thursday WOD – Climbing High

By: Joe Murphy – Categories: – December 4, 2013

A) Strength 15 Minute Ascending Ladder (3,3,6,6,9,9,etc) Deadlift American Swing B) Accessory Incline Bench Press 3 x 15 superset with Plyometric Push Ups 3 x 15 C) Core  50 x Weighted Sit Ups 50 x Leg Raises  

03 Dec
0

Wednesday WOD – Oh John

By: Joe Murphy – Categories: – December 3, 2013

A) WOD 10 Rounds  You go, I Go 30 secs 100% effort sprint interval : 30 secs rest Options for sprint: Incline sprint on treadmill Heavily resisted spin bike Heavy resistance row Shuttle Runs in studio MUST BE 100% EFFORT B) The ‘John Burns’ Finisher In 7 minutes complete as many burpees as possible Write (more…)

02 Dec
0

Tuesday WOD – Man Up

By: Joe Murphy – Categories: – December 2, 2013

A) Strength Front Lunges – 5 x 6 Strict Press – 5 x 6 B) Accessory – Barbell Manmaker  Barbell Push Up Barbell Power Clean Barbell Front Squat Barbell Push Press Barbell Front/Overhead Lunge = 1 rep 5 Reps each set Increase weight after each round C) Core Accumulate 5 Minutes Max Hollow Rock Hold (more…)