Monthly Archives: October 2015

30 Oct
0

Saturday HIIT WOD – Tabata Style

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

A) WOD Tabata: 8 rounds of :20 of work, followed by :10 or rest of: C2B Pull-Ups Box Jumps (24/20″) Push Ups Slams (9/7kg) Hollow Hold Complete all 8 rounds before moving to the next movement. No extra rest between movements. Score is total reps.

30 Oct
0

Saturday WOD – “Red White And Blue Crew”

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

A) Warm Up 3 minutes skipping 20 Shoulder Rollouts 20 UW BB Thrusters 20 Mini Band Walks 20 Glute Complex 2 Minute Calf Mob 2 Minute Banded Hip Extention B) Skills Double Unders 5 x 100 Unbroken reps or Max effort until you break, rest as needed. C) WOD “Red White and Blue Crew” In a 10 (more…)

29 Oct
0

Friday HIIT WOD – Beat the Clock!

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

A) WOD In a 10 Minute Window: 1 Mile Run, Max Alternating KB Snatch (24/16kg) Rest 1:00 In a 7 Minute Window: 800m, Max Squat Cleans (45/30kg) Rest 1:00 In a 4 Minute Window: 400m, Max Thrusters(45/30kg)

29 Oct
0

Friday WOD – German Volume Training

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

A) Warm Up 3 Minute Run 5 Minute AMRAP: 10 HR Push Ups + 10 Shoulder Rollouts + 10 PVC Power Snatch + 5 Chin Ups 3 Minute Shoulder Flexion B) Strength We will now start a 4 week block for whole of November with focus on Hypertrophy, with secondary focus on building a solid aerobic (more…)

28 Oct
0

Thursday HIIT WOD – Sumo Style

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

A) Strength 1 12 Minute AMRAP Sumo Deadlift x 6 reps (no high-pull) Strict/Kipping HSPU x Max Reps (scaled – L-seated KB Press x 10 reps) L-Sit x 45 secs accumulated B) Strength 2 12 Minute AMRAP Bent Over Row x 8 reps  Med Ball Jumping Lunges x 20 Reps High Plank Alternating Chest Touches x 45 secs (add weight if (more…)