Monthly Archives: November 2015

30 Nov
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Tuesday HIIT WOD – Squat Till You Drop

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

A) Strength 1 10 Minute AMRAP Back Squat x 6, climbing Weighted Strict Push Ups x Max Reps :20 L-sit (scaled : 40 sec Hollow Rock Hold) B) Strength 2 10 Minute AMRAP Front Squat x 5, across KB 1-Arm Row x 8 e/s  :30-45 sec HSH C) Core 3 Supersets of: 15 Weighted Bridges – (more…)

30 Nov
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Tuesday WOD – Your Kinda Odd

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

A) Warm Up 10 min AMRAP  Double Unders x 60 secs Light KB Snatch x 5 e/s Squat Jumps x 10 Banded Good Mornings x 15 Wrist Stretch x 30 secs B) Plyometrics 10 Minute Cap 8 x 1 seated box jump (Set 1 box up at parallel and sit on it, jump onto another (more…)

29 Nov
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Monday HIIT WOD – Running Clock

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

A. WOD With a running clock… A. In 10 minutes complete a 1 mile run + max reps of Clean and Jerks (50/30kg) Rest 1 minute B. In 7 minutes complete a 800m run + max reps of Alternating KB Snatches (24/16kg) Rest 1 minute C. In 4 minutes complete a 400m run + max reps of Thrusters (more…)

29 Nov
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Monday WOD – Base Strength

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

Programming Note: Congrats to all those that completed the German Volume Training cycle, it wasn’t easy!! Time to put some of that new found lean muscle mass to good use.  This week we will start our Base Strength phase, lasting a total of 4 weeks. Most notably this will see a shift in rep range to (more…)

27 Nov
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Saturday HIIT WOD – Mini French Fancy

By: Joe Murphy – Categories: – November 27, 2015

WOD 25 Minute time cap  1 Full lap bear crawl 25 Deadlift (30/20) 25 Shoulder to overhead  25 Front Squat 25 Bar Facing Burpees 25 TTB/Knees to Elbows  25 HSPU (8 Wall Walks) 25 Pull Ups  25 Front Rack Reverse Lunges 25 Floor Wipers 1 Full lap Bear Crawl (Max Plank Hold if you finish (more…)