Monthly Archives: December 2014

28 Dec
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Monday WOD – Oly Oly Oly

By: Joe Murphy – Categories: – December 28, 2014

A) Mobility (arrive 5 mins early) Anterior & Posterior Shoulder Smash – 4 mins total Get Out racks B) Warm Up (5-10 Mins) 30/20/30 Burgener Warm Up C) Oly Lifting (20 Minutes) Level 1 – Snatch Floor Progressions (Sweep, Sweep to High Pull, Sweep to Power Snatch). From here you can either work on Sweep (more…)

26 Dec
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Session is a fancy dress Xmas theme and starts from 8-9am at Oakfield Sports Centre. We will be tackling the old HIIT EXTREME Fitness Challenge I created back in 2013, but have updated it to meet our current standards by increasing the weight and height of boxes. This sessions is not coach-led as the coaches (more…)

23 Dec
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Wednesday HIIT WOD – One More Day

By: Joe Murphy – Categories: – December 23, 2014

A) Warm Up Run 400m Glute Raises x 20 Squats x 20 Alternating Lunges x 20 Double Unders x 50 B) WOD In todays WOD Cindy = 5 x Burpees, 10 x Push Ups, 15 x Squats.  100 Double unders or 200 Skips 5 rounds of Cindy 80 Double unders or 160 Skips 4 rounds (more…)

23 Dec
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Wednesday WOD – Hell On Xmas Eve

By: Joe Murphy – Categories: – December 23, 2014

A) Mobility Partner Band Hip Extention – 2 mins each side B) Warm Up Run 400m Then 2 Rounds of: Banded Good Mornings x 20 Squats x 20 SLDL x 20 each side Double Unders x 50 C) Strength Endurance Build up weight to be used in strength element, then… EMOMx10 Odd: 10 x Deadlifts (more…)

22 Dec
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Tuesday HIIT WOD – To The Max

By: Joe Murphy – Categories: – December 22, 2014

A) Warm Up 10 x Squat Jumps Lunge w/rotation 25m 5 x Wall Walks Broad Jump Burpees 25m 10 x Push Ups B) Strength/Power (12 Minutes) Four/Five sets of… Max Height Box Jump from seated position x 5 Superset 20m Front Rack Walking Lunge for max load C) Accessory (10 Minutes) AMRAP 10 Minutes Deadlift (more…)