Monthly Archives: June 2015

30 Jun
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Wednesday HIIT WOD – Howdy Partner

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

A) Partner WOD The idea of this partner workout is for one person to work max effort to failure before your partner works. Resist splitting reps up equally unless you know each others strengths/weaknesses as your fitness levels will likely be different. In teams of two, with only one person working at a time, complete: 100 (more…)

30 Jun
0

Wednesday WOD – “Naughty Nancy”

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

A) Warm Up 2 minute run  20 PVC OH Squat  1 minute squat therapy  20 UW BB Push Press 1 minute walking Lunge w/overhead reach  3 minute shoulder flexion  B) Strength Work up to a heavy Push Press + Push Jerk + Split Jerk (Scaled – Find 3RM Push Press) C) WOD “Naughty Nancy” 4 (more…)

29 Jun
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Tuesday HIIT WOD – Every 90 Seconds

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

A) Strength Every 90 seconds, for 24 minutes (4 sets at each station): Station 1 – Bulgarian Split Squat with KBs x 6 reps each leg Station 2 – Seated KB Strict Press x 12 reps Station 3 – Supine Ring Row x 12 reps Station 4 – Banded Good Mornings x 20-25 reps C) Core 2-3 (more…)

29 Jun
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Tuesday WOD – I Am Dead

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

A) Warm Up 3 min Skipping 20 UW BB Deadlifts 20 Banded Good Mornings 10 Glute Raises with 5 Sec Hold 25m Inchworm 3 Minute Thoracic Smash B) Strength Find Your 3 RM Deadlift in 15 minutes C) Accessory EMOMx12 4 rounds of: Min 1: 8 Romanian Deads – you choose the weight Min 2: 45 second (more…)

24 Jun
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Monday HIIT WOD – 7 Minute Hell

By: Joe Murphy – Categories: – June 24, 2015

A) WOD 1 7 minute ladder (3-6-9-12….) of: Thrusters (45/30kg) C2B Pull ups Rest 90 secs B) WOD 2 7 Minute AMRAP 20 KB Alternating Reverse Lunges 10 KB Deadlift Burpees Rest 90 secs C) WOD 3 7 Minute AMRAP 12 Russian KB Swings  12 KB Goblet Squat