Monthly Archives: February 2015

27 Feb
0

Saturday Performance HIIT WOD – Big Bully

By: Joe Murphy – Categories: – February 27, 2015

A) Warm Up 100 x Skips Then 2 Rounds of… 5 x Rows/Pull Ups 10 x Push Ups 15 x Alternating Lunges B) WOD Two rounds  in any order of: 200 Skips 50 Front Squats (60/40kg) – Scaled Goblet Squats (24/16kg) 50 Pull-ups/Rows Run 1 mile

27 Feb
0

Saturday Benchmark WOD – “Bull”

By: Joe Murphy – Categories: – February 27, 2015

A) Warm Up 3 minute barefoot skipping 20 x PVC Overhead Squats 20 x PVC Shoulder Rollouts 20 x Alternating Lunges w/rotation 5 x SAP Pull Ups 4 minute Lacrosse Shoulder Smash B) WOD – “Bull” Two rounds for time of: 200 Double-unders Overhead squat 50 reps (60/40kg) 50 Pull-ups Run 1 mile

26 Feb
0

Friday HIIT WOD – Your Minutes Up

By: Joe Murphy – Categories: – February 26, 2015

A) Warm Up Dynamic Warm Up B) WOD 1 Complete 12 Rounds. Every 75 secs perform… 7 Box Jumps (30/24″) – go heigher than usual 7 KBS (24/16kg) – go heavier than usual 100m Sprint If you are not finished within 1 Minute reduce reps/distance. C) WOD 2 EMOM for as long as possible. Add (more…)

26 Feb
0

Friday WOD – “Bergeron Beep Test”

By: Joe Murphy – Categories: – February 26, 2015

A) Warm Up 2 Minute continuous straight-leg burpees 20 x UW BB Thrusters 20 x UW BB Floor Press 20 x Ring Rows 2 Minute Shoulder Extention of barbell B) Strength Wendler 5-3-1 (Deload Week) Bench Press / Pull Up (all % of current 1RM) 40% X 5 50% X 5 60% X 5 If (more…)

25 Feb
0

Thursday HIIT WOD – Lift That Shit

By: Joe Murphy – Categories: – February 25, 2015

A) Strength 1a) Deadlift x 8 1b) 1-Arm KB Press x 10 e/s 2a) Push Press x 8 (from racks) 2b) KB SL RDL x 10 e/s 3a) KB Reverse Lunges x 8 e/s 3b) Dips off boxes/plates x 10 (have box either side with plates on top if needed and try and dip whole (more…)