Monthly Archives: June 2015

18 Jun
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Friday HIIT WOD – “Strict Nicole”

By: Joe Murphy – Categories: – June 18, 2015

A) WOD “Strict Nicole” AMRAP 20 of: 400m Run + Max reps of unbroken Strict Pull ups – every time you come off the bar run another 400m B) Finisher 4 Min Tabata Burpees (score is total reps achieved over 8 rounds)

18 Jun
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Friday WOD – Show Your Muscle

By: Joe Murphy – Categories: – June 18, 2015

A) Warm Up Skipping for 3 minutes 2 Rds: 10 Ring Rows + 10 Strict Push Ups 20 Shoulder Rollouts 20 UW BB Strict Press 3 minute Shoulder Extention off bands/boxes B) Strength/Skills Bench Press – Find Your 1RM (scaled – work to 5RM) Superset Level 1 – Ring Muscle Up Progressions Level 2 – Kipping Ring Muscle Ups (more…)

17 Jun
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Thursday HIIT WOD – Your Benched

By: Joe Murphy – Categories: – June 17, 2015

A) Strength Deadlift – Find Your 5RM Superset Decline Strict Ring Rows x 8 (use box or add weight if needed) B) Strength 2 Bench Press – Find Your 5RM Superset Single Leg Deadlift x 10 e/s C) Core 2 Rounds Strict TTB/Hanging Leg Raises x 15 Overhead Plate Sit Ups x 15 (20/10kg) High (more…)

17 Jun
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Thursday WOD – One Barbell

By: Joe Murphy – Categories: – June 17, 2015

A) Warm Up 2 Minute Run With a bar between two, one works on each exercise then switch: 20 UW BB Thrusters + 10 Ring Rows with 3 sec pause 20 UW BB Deadlifts + 10 1-leg Glute Raise with 3 sec pause e/s 20 UW BB Hang Power Cleans + 20 Shoulder Rollouts Shoulder Flexion (more…)

16 Jun
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Wednesday HIIT WOD – No Stopping The Clock

By: Joe Murphy – Categories: – June 16, 2015

A) WOD 5 Rounds of: Max Reps in :40 (:20 rest) of: HSPU (scaled – Handstand Hold/Wall Walks) KBS (32/24kg) Hand Release Push Ups C2B Pull ups (Jumping or Strict) Wall Balls (9/7kg)