Monthly Archives: January 2015

30 Jan
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Saturday HIIT Performance WOD – “Nutts”

By: Joe Murphy – Categories: – January 30, 2015

A) Warm Up 2 Rounds of… Skips x 100 Wall Balls x 10 SLDL x 10 each side Push Ups x 10 B) WOD – “Nutts” (modified) For time HSPU x 10 (sub – Wall Walks x 4) Deadlift x 15 (you choose the weight) Box Jumps x 25 (30/24″ – make this higher than (more…)

30 Jan
0

Saturday WOD – Complicated

By: Joe Murphy – Categories: – January 30, 2015

A) Warm Up 30 x PVC Deadlifts 30 x PVC Back Squats 30 x PVC Behind the Neck Press 2 Minutes Barbell Quad Smash 2 Minutes Tricep Distraction Then 2 x Burgener Warm Up w/clean focus (20/10kg) B) WOD AMRAP 25 Mins. 5 Deadlifts (60/40kg) 5 Hang Power Cleans (60/40kg) 5 Front Squats (60/40kg) 5 (more…)

29 Jan
0

Friday HIIT WOD – Double Bubble

By: Joe Murphy – Categories: – January 29, 2015

A) Warm Up 2 Rounds 10 x Wall Balls 8 x Burpees 5 x Plank Walk Outs B) WOD 1 These workouts can be started in any order. 5RFT: 10 Burpee Wall Balls (Wall Ball, Catch, Ball to Floor, Jump Legs Back, Push Up on ball, Jump Legs Into Squat position, Wall Ball – scaled (more…)

29 Jan
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Friday WOD – Wall Balls Just Got Harder

By: Joe Murphy – Categories: – January 29, 2015

A) Warm Up 3 Minute barefoot skip 20 x Shoulder Rollouts 20 x Alternating Reverse Lunge with Side Bend 20 x SLDL 2 minute Tricep Barbell Roll and Mash B) Oly Lifting Level 1 – High Hang/Hang Squat Clean Progressions Level 2 – 7×2 of 2-position Hang Squat Clean, climbing. Position 1: Hips/Pockets, Position 2: Mid Thigh C) (more…)

28 Jan
0

Thursday HIIT WOD – Gun Show

By: Joe Murphy – Categories: – January 28, 2015

A) Dynamic Warm Up B) Strength  In 2′s work on each superset for 6 minutes. 1a. KB Strict Press x 10 1b. Plyometric Push Ups x 15 (sub strict push ups) 2a. Barbell Upright Row x 10 2b. Slams To Push Up x 10 (as powerful as possible, push up on ball, if cant do push up slams (more…)