Monthly Archives: June 2015

24 Jun
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Thursday HIIT WOD – Guns On Show

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

A) Strength Back Squat x 5 Reps (3 second lower, 1 second drive) Superset KB Weighted Walking Lunges x 16 Steps B) Strength Bench Press x 5 Reps (3 second lower, 1 second drive) Superset Chin Ups x 8 C) Core 2 Rds :30 L-Sit or Dynamic Hollow Rocking 15 KB Russian Twist e/s 7 Dragon levers (more…)

24 Jun
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Thursday WOD – Double Girls

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

A) Warm Up 3 Minute Run 20 Light KB Swings 20 UW BB Back Squat 10 UW BB High Hang Clean & Jerk 2 Rds: 10 Push Ups + 10 Rows 3 Mins Hip Capsule Mobility B) Barbell Conditioning Teams of 2: AMRAP 7 of Back Squats: 50 reps at (60/45kg) 50 reps at (80/60kg) AMRAP at (more…)

23 Jun
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Wednesday HIIT WOD – You Plank

By: Joe Murphy – Categories: – June 23, 2015

A) WOD Every 6 Minutes for 24 Minutes Run 400m 10 DB/KB Thrusters 15 Pull Ups/Ring Rows 20 DB/KB Walking Lunges If you finish before 4 mins 45 secs increase weight, if you do not finish by 5 mins 30 secs decrease weight/reps. B) Finisher 3 Minute Plank Finisher (Start in Plank, every 30 secs (more…)

23 Jun
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Wednesday WOD – To The Rings

By: Joe Murphy – Categories: – June 23, 2015

A) Warm Up 3 Minute Bear Crawl, Inchworm, Spiderman, Crab Walk 20 UW BB Deadlifts 20 Wall Balls 20 Shoulder Rollouts 20 Banded Good Mornings 3 Minutes of Lat Mobility B) Strength/Skills Five Rounds of: Strict Press x 5 Superset Level 1 – Ring Muscle Up Progressions  Level 2 – 1-5 Strict Ring Muscle ups (more…)

22 Jun
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Tuesday HIIT WOD – Happy 30th To Moi

By: Joe Murphy – Categories: – June 22, 2015

A) WOD For Time 300m run with 20/10kg weight 30 KBS (32/24kg) 30 Pull Ups/Rows 30 Push Ups 30 Burpees 30 Double Unders 30 Slams 30 TTB / V Ups 30 Wall balls 30 Goblet Squat (32/24kg) 300m run with 20/10kg weight