"Kev's Sunday Session"

Sunday 20/12/09

"Freddy C Variation"

21 - 15 - 09

KBS

DB Push Press

+

1000 mtr Row

+

09 - 15 - 21

KBS

DB Push Press

Men 24/17.5 kg - Ladies 16/10 kg

Scale up or down as required

"Saturday WOD"

Saturday 19/12/09

"The Twelve Days of Christmas"

1 Burpee
200 mtrs
3 Push ups
4 Pull ups
5 MB Sit ups
6 Squats
7 Sit ups
8 KBS
9 Alt Leg Lunges
10 Back Extensions
11 HPCL & PP
400 mtr Row

Follow as you would the song

"Thursday & Friday WOD's"

Thursday & Friday 17th & 18/12/09

WOD 1

AMRAP in 20 mins

5 Pull ups

5 Bench Dips

12 Push ups

12 KBS

WOD 2

"P A C E"

Practice Apply Commit Excel

AMRAP in 20 mins

10 Pull ups

15 Deadlift

20 Bar Jumps

25 Sit ups

Deadlift use Bodyweight or 50% of 1RM

"Wednesday WOD's"

Wednesday 16/12/09

WOD 1

Team Wod

Row/XFT + 25 Reps of

400 mtrs + Sit ups

400 mtrs + Back Ext

400 mtrs + Push ups

400 mtrs + Pull ups

400 mtrs + Squats

400 mtrs + Good mornings

400 mtrs + Shoulder Press

400 mtrs + Alt Leg Lunges

400 mtrs + Overhead Squat

400 mtrs + K B S

In teams of two, each must complete the 400 mtrs before moving on to the next exercise

Use empty bars for BB exercises and your normal KB for the swings

WOD 2

20 WBS

15 Box Step each leg

10 Knees To Elbows

05 Burpees

AMRAP in 20 mins

20" for Box Step

"Tuesday WOD"

Tuesday 15/12/09

"Row! Grace. Row!"

Row 1000 mtrs

30 Power Clean & Push Press/Jerk

Row 1000 mtrs

Men 60 kg - Ladies 37.5 kg

Monday's WOD's

Monday 14/12/09

WOD 1

"The Long Christine"

5 Rounds

500 mtr Row

12 BW/50% of your 1RM Deadlift

21 Box Jumps 20"

Make a note of your time for 3 Rounds and at completion of the 5th

Scale box height up or down as required

Sub box steps for box jumps

WOD 2

DU's/Skips x 3 - 50 - 40 - 30 - 20 - 10

Bench Sit ups -- 50 - 40 - 30 - 20 - 10

Box Steps 20" - 50 - 40 - 30 - 20 - 10

Push ups ------ 25 - 20 - 15 - 10 - 05

Pull ups ------- 25 - 20 - 15 - 10 - 05

Scale Bench/Box height as required

"Saturday & Sunday WOD"

Saturday 12th & Sunday 13/12/09

"The Twelve Days of Christmas"

1 Burpee

200 mtrs

3 Push ups

4 Pull ups

5 MB Sit ups

6 Squats

7 Sit ups

8 KBS

9 Alt Leg Lunges

10 Back Extensions

11 HPCL & PP

400 mtr Row

Follow as you would the song