Monthly Archives: December 2014

08 Dec
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Tuesday HIIT WOD – We Love KB’s

By: Joe Murphy – Categories: – December 8, 2014

A) Warm Up Split Squats x 10 each side Reverse Lunge 25m Inchworm 25m Burpees x 5 B) Strength (12 Minutes) Three/Four sets, not for time, of: KB Bulgarian Split Squats x 8 reps each leg @ 30X1 Rest 15 seconds between legs, 30 seconds after the set KB 1-Arm Rows x 12 reps each (more…)

08 Dec
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Tuesday WOD – Up and Over

By: Joe Murphy – Categories: – December 8, 2014

A) Mobility Pike Stretch – 3 mins B) Warm Up 100 x Double Unders / 200 Skips Reverse Lunge 25m Inchworm 25m 100 x Double Unders / 200 Skips Then Get out all boxes at different sizes C) Skills (15 Minutes) Three sets, not for time, of: Bulgarian Split Squats x 8 reps each leg (more…)

07 Dec
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Monday HIIT WOD – Energy

By: Joe Murphy – Categories: – December 7, 2014

A) Warm Up Run  400m 20 x Lunges 15 x Squat Jumps 10 x Plank Walk Outs B) Energy Circuit – 50 secs work : 10 secs rest x 4 (1 min 10 secs rest btw circuits) Burpee Broad Jumps Press Ups x 3 with Shuttle Sprint 15m and back Squat Jumps x 10 /Mountain (more…)

07 Dec
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Monday WOD – Snatching KB’s

By: Joe Murphy – Categories: – December 7, 2014

A) Mobility Partner Band Hip Extension – 4 Mins  B) Warm Up 2 Rounds Cuban Press x 15 (use 2.5kg plates for this if pos taking slow and controlled) Overhead Squats w/pipe x 15 Shoulder Rollouts w/pipe x 15 Banded Good Mornings x 15 C) Strength Every 2 minutes, for 10 minutes (5 sets): Overhead (more…)

05 Dec
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Saturday WOD – Oh Balls

By: Joe Murphy – Categories: – December 5, 2014

Olympic Lifting Club A) Warm Up  Junk Yard Dog Warm Up B) Lifting  Squat Clean Technique  Stance – Grip – Position  Getting under the bar C) Strength 1 RM Clean  WOD  25 minute cap 3 Rounds Check in 50 Wall Balls  20 Deadlift Burpees (110/70) Run 800 15 Deadlift Burpees  Run 800 10 Deadlift Burpees (more…)