Monthly Archives: December 2015

29 Dec
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Thursday HIIT WOD – GPP HIIT Fitness Test 2

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

A) GPP Fitness Test 2 In 25min: a. Burpees in 1 minute (record number of burpees) b. Max L Hang / Max Tuck Hang (record max hold time) c. Max Chest to Bar Pull Ups in 1 minute (kipping allowed, record number of pull ups) d. Max Bulgarian Split Squat on 24″/20″ Box in 1 (more…)

29 Dec
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Thursday WOD – GPP Fitness Test 2

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

A) Warm Up 2 Min Straight Leg Burpees 5 Min AMRAP 10 Shoulder Rollouts 10 Kips 10 V Ups 10 Superman Rocks 10 Alternating Lunges w/rotation Then 2 Mins Double Banded Shoulder Flexion B) GPP Fitness Test 2 In 25min: a. Burpees in 1 minute (record number of burpees) b. Max L Hang / Max Tuck (more…)

29 Dec
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Wednesday HIIT WOD – Tick Tock

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

A) WOD EMOTM x 24 Minutes Minute 1 – 15/10 Calorie Row Minute 2 – 5 Pull Ups/Ring Rows + 7 Push Ups + 9 Box Jumps (scale as needed) Minute 3 – Rope Climb x 1-2 ascents (scaled – 4-6 Floor to Standing Pulls) Minute 4 – 15/10 Side Plank Rotations e/s  

29 Dec
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Wednesday WOD – Up The Ladder

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

A) Warm Up 10 Min AMRAP Cat Stretch 30 seconds Shoulder Rollouts x 10 Air Squats x 10 YTA x 5 reps (use purple bands or Crossover symmetry) Kips x 10 Banded Good Mornings x 20 B) Gymnastics  10 Minute Cap Level 1 – Kipping/Butterfly Pull Up Skills OR 3 x ME Kipping Pull Ups Level (more…)

28 Dec
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Tuesday HIIT WOD – GPP HIIT Fitness Test 1

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

This test will see how well we perform at these movements and will highlight gymnastic strengths and weaknesses that need to be worked on during the next cycle. Ideally perform this in pairs with one keeping your score, then switch. a. Max Strict Pull Ups in 1 minute (record number of pull ups and band resistance) (more…)