Monthly Archives: September 2015

30 Sep
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Thursday HIIT WOD – Feel The Pump

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

A) Strength 5 Sets Strict C2B Chin-Ups x 6 reps (Supinated grip) Superset Bench Press x 6 reps  B) Accessory 4 Sets L-Seated KB Press x 8 reps  KB 1-Arm Rows x 8 reps e/s Banded Tricep Pull Downs x 20 reps (oh yes!) C) Core 3 Rounds Odd – L-Sit Hold/Hollow Hold Even – Handstand Hold

30 Sep
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Thursday WOD – The Track

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

A) Warm Up Minute 1 – Jog Minute 2 – Carioca Minute 3 – Lunge w/overhead reach Minute 4 – High Knees/Butt Kicks Minute 5 – Side Shuffles Minute 6 – Wall Walks 2 Minutes Banded Hip Extention 2 Minutes Calf Mob  B) Skills (15 Minutes) This is week 5 of our HSPU skill focus Level (more…)

29 Sep
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Wednesday HIIT WOD – Double Hit

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

A) WOD 1 “Bergeron Beep Test” EMOM for as long as possible: 7 Thrusters (35/25kg) 7 Pull ups (if you cannot do quick kipping scale this to Ring Rows or miss out this portion) 7 Burpees *15 minute minimum work requirement.  If you fail before the 15 minute mark, decrease the reps for all three movements (more…)

29 Sep
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Wednesday WOD – Grip Tight

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

A) Warm Up 3 Minute Skipping 30/20/30 2 Minute Banded Ankle Mobility 2 Minute Thoracic Smash B) Strength 5×2 OHS, across C) WOD AMRAP 22: 7 Rope Climbs 10 Thrusters (70/50kg) 15 Power Clean (70/50kg) 45 Double Unders D) Core 2-3 Rounds Ring Y-Outs x 10 reps (5 second holds) Strict TTB/Supine Leg Lowering x 10 reps (5 (more…)

28 Sep
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Tuesday HIIT WOD – Strong Legs

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

A) Strength 4-5 Rounds Front Squat x 6 reps Superset KB Box Step Ups x 6 reps each leg B) Accessory 3-4 Rounds Deadlift x 8 reps Single Leg Hip Bridge x 10 reps each leg Banded Good Mornings x 20 reps (go heavy) C) Core 2-3 Rounds Ring Y-Outs x 10 reps (5 second holds) Supine Leg Lowering x (more…)