"Thursday WOD"

Thursday 31/12/09

"A Hell Of A Way To End The Year"

200 mtr Row - 10 Push ups

200 mtr Row - 10 Sit ups

200 mtr Row - 10 Squats

200 mtr Row - 10 Back Ext

200 mtr Row - 10 Pull ups

+

75 Power Clean & Push Press

+

10 Pull ups - 200 mtr XFT

10 Back Ext - 200 mtr XFT

10 Squats - 200 mtr XFT

10 Sit ups - 200 mtr XFT

10 Push ups - 200 mtr XFT

Men 45 kg - Ladies 27.5 kg

Scale as required

"Wednesday WOD"

Wednesday 30/12/09

"Evilution"

60 secs work - 60 secs rest

1) 30 secs Step ups - 30 secs Step ups

2) 30 secs Sit ups - 30 secs Squats

3) 30 secs KBS - 30 DB Push Press

4) 30 secs Reverse Sit ups - 30 secs Push ups

5) 60 secs of the Plank

6) 30 secs Back Ext - 30 Secs DB HP CL Push Press

7) 30 secs DB Snatch R - 30 secs DB Snatch L

8) 30 secs Burpees - 30 secs SDHP

9) 30 secs Step ups - 30 secs DB Thrusters

10) 60 secs BB Disc Waiter Hold

Record your combined reps for each pair of exercises

Total up to get a score

Score a zero for the 60 sec rounds

Deduct 20 if you touch down during the Plank or have to put the disc down during the Waiter Hold

"Tuesday WOD"

Tuesday 29/12/09

"It's All Big Jim's Fault"

500 mtr Row(Optional)

50 Sit ups

25 DB Snatch R/L 17.5/10 kg

25 Pull ups

50 Squats

25 Push ups

50 Alt Leg V Sits

25 Push ups

50 Squats

25 Pull ups

25 DB Snatch R/L 17.5/10 kg

50 Sit ups

500 mtr XFT(Optional)

Scale up or down as required

"Monday WOD"

Monday 28/12/09

"Monday WOD"

800 mtr Row

10 DB Bench Press 25/15 kg

10 KBS 24/16 kg

10 CTB Pull ups

AMRAP in 20 mins

Scale up or down as required

"Sunday WOD"

Sunday 27/12/09

"The Kidsy"

10 Power Clean & Push Press

5 Rounds of Cindy

1000 mtr Row

5 rounds of Cindy

10 Power clean & Push Press

Men 40 kg - Ladies 25 kg

Scale up or down as required

" Friday 25th & Saturday 26th Closed"

"Thursday WOD"

Thursday 24/12/09

" It Came From A Gym Down Under"

1 Rep of each x 7

Power Clean

Front Squat

Push Press

Back Squat

Back Push Press

+

250 mtr Row

AMRAP in 20 mins

Men 40 kg - Ladies 25 kg

"Wednesday WOD"

Wednesday 23/12/09
"Wednesday WOD"

1000 mtr Row

50 Air Squats

40 DB push Press 15 kg

30 Alt leg Lunge

20 WBS 9 kg

10 DB SH Press 15 kg

10 Burpees

20 KTE's

30 MB Squat Cleans 9 kg

40 Sit ups

50 Air Squats

1000 mtr XFT

Scale up or down as required

"Tuesday WOD"

Tuesday 22/12/09

"Tuesday WOD"

500 mtr Row

30 Situps

10 Push ups

750 mtr Row

20 Sit ups

20 Push ups

1000 mtr Row

10 Sit ups

30 Push ups

750 mtr Row

20 Sit ups

20 Push ups

500 mtr Row

30 Sit ups

10 Push ups

For time

"Monday WOD"

Monday 21/12/09

"Monday WOD"

21 - 15 - 09

KBS 24 kg

DB Push Press 15 kg

1000 mtr Row

09 - 15 - 21

KB SDHP 24 kg

DB Hang Squat Clean 15 kg

Scale up or down as required

"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

"Fridays WOD,s"

Friday 11/12/09

WOD 1

"10 to 1"

WBS 9 kg

Sit ups

DB HPCL & PP 17.5 kg

Squats

Push ups

Pull ups

Start with 10 reps of each , then 9 reps, 8 reps all the way down to 1 rep of each

Scale up or down as required

WOD 2

50 - 40 - 30 - 20 - 10

Double Unders

Sit ups

Box Step ups 20"

"Thursday WOD"

Thursday 10/12/09

"Grindy"

10 Power Clean & Push Press/Jerk

5 Rounds of Cindy

10 Power Clean & Push Press/Jerk

5 Rounds of Cindy

10 Power Clean & Push Press/Jerk

If your still feeling frisky do a further

5 Rounds of Cindy

Record your time for the Standard Grindy and the extended version

Men 60 kg - Ladies 37.5 kg

Scale as required

"Wednesday's WOD's"

Wednesday 09/12/09

WOD 1

9 x 1min Rows with 1 min recovery

Go as hard as you can on each one

Record the mtrs rowed on each row

WOD 2

"Seeing Double"

400 mtr Row

15 Pull ups

400 mtr Row

15 DB Push Press 17.5 kg

400 mtr Row

15Box Jumps 20"

400 mtr Row

DB Thrusters 15 kg

Row a further 400 mtrs and then repeat the routine in reverse

Scale up or down as required

Wod 3

"Cindy"

05 Pull ups

10 Push ups

15 Squats

AMRAP in 20 mins

"Tuesday WOD'"

Tuesday 08/12/09

WOD

On the min every min for upto 20 mins

Complete 1 rep of deadlift

Men add 5 kg every min

Ladies add 2.5 kg every min

Keep going for upto 20 mins or until you fail to make the lift

Start at 45 % of your 1RM

"Monday WOD's"

Monday 07/12/09

WOD 1

"K K K"

21 - 15 - 09

Russian KBS 24 kg

S D H P 24 kg

SAP CL & Press DB or KB R & L 15/16 kg

Americam KBS 24 kg

DB or KB Thruster 15/16 kg

Scale up or down as required

WOD 2

21 - 15 - 09

W B S 9 kg

Box Jumps 20"

Push ups

Sit ups (MB optional)

Pull ups

Scale as required

"Kev's Sunday Session"

Sunday 06/12/09

"Kev's Sunday Session"

400 mtr ROW

10 WBS 9 kg

15 Pull ups

20 Back Extensions

AMRAP in 20 mins

Scale as required

"Saturday WOD"

Saturday 05/12/09

"Wacky Races"

Team WOD alternating each exercise

25 Sit ups

250 mtr Row

15 DB Bench Press

AMRAP in 25 mins

Men 20 kg - Ladies 12.5 kg

Scale up or down as required

"Friday WOD"

Friday 04/12/09

Team WOD

In teams of two alternate each exercise

Row (Calories) - 21 - 18 - 15

MB SQ CL & P - 21 - 18 - 15

Bench Hops 18" - 42 - 36 - 30

MB Sit ups(LRC) - 21 - 18 - 15

DB Push Press - 21 - 18 - 15

2 Rounds

If done as an individual complete 1 round

DB Push Press Men 15 kg - Ladies 10 kg

Med Balls Men 9 kg - Ladies 5 kg

Scale up or down as required

"Thursday WOD's"

Thursday 03/12/09

WOD 1

"Barbara"

5 Rounds with 3 mins rest between rounds

20 Pull ups

30 Push ups

40 Sit ups

50 Squats

Go absolutely flat out on each round

WOD 2

Team WOD

In teams of two alternate each exercise

21 - 15 - 09

Row (cals)

DB Step ups 19" (use same DB's as DB Press)

Med Ball Sit ups

DB Push Press 15 kg

Bench Hops (each side)

2 Rounds

If done as an individual complete one round

"Wednesday WOD's"

Wednesday 02/12/09

WOD 1

Team WOD

In teams of two complete both exercises and all distances

Row - 1000 - 800 - 600 - 400 - 200

XFT - 1000 - 800 - 600 - 400 -200

If you finish your exercise before your team mate

Continue with Step ups until they catch up

WOD 2

4 Rounds

60 Step ups 15" - 19"

21 Squats

21 Sit ups

21 Pull ups

"Tuesday WOD"

Tuesday 01/12/09

WOD

5 Rounds

1 Power Snatch

+

3 Overhead Squat

x 5 Reps

+

400 mtrs

Men 42.5 kg - Ladies 25 kg

Scale up or down as required

"Monday WOD's"

Monday 30/12/09

WOD 1

400 mtrs

20 Back Squat

600 mtrs

15 Back Squat

800 mtrs

10 Back Squat

1000 mtrs

05 Back Squat

Use 65 - 70 % of 1RM

Box Steps 20" may be used at 12 steps per 100 mtrs

WOD 2

Rounds in 20 mins

25 sit ups

30 Box Steps 15 - 19"

15 DB Bench Press

Men 20 kg - Ladies 10 kg

Scale up or down as required

"Kev's Sunday Session"

Sunday 29/11/09
"Kev's Sunday Session"
3 Rounds
21 SAP Snatch L
21 Pull ups
21 SAP Snatch R
21 Pull ups
21 Air Squats
300 mtrs
OR
3 Rounds
21 SASQ Snatch L
21 L Pull ups
21 SASQ Snatch R
21 L Pull ups
Men 15 kg - Ladies 10 kg
Scale as required

"Saturday WOD"

Saturday 28/11/09

"KRFC WOD"

5 Rounds for time

250 mtrs

15 KBS 16 kg - 24 kg

15 Push ups

15 MB LRC Sit ups 5 kg - 9 kg

15 BB Push Press 25 kg - 40 kg

Team version in two's alternate each exercise

Rounds in 20 mins

Scale as required

"Friday WOD's"

Friday 27/11/09

WOD 1

"A Lot Of B S"

333 mtrs or 40 Box steps

21 KBS

09 MB SQ/CL & Press

666 mtrs or 80 Box Steps

18 KBS

18 MB SQ/CL & Press

333 mtrs or 40 Box Steps

09 KBS

27 MB SQ/CL & Press

666 mtrs

18 KBS

18 MB SQ/CL & Press

333 mtrs

27 KBS

09 MB SQ/CL & Press

Box Height 16 - 20 "

KBS Men 24 kg - Ladies 16 kg

Scale as required

WOD 2

"B W Buster"

Rounds in 20 mins

21 DB Push Press 10 kg - 17.5 kg

15 Pull ups

30 Box Steps 15" - 19"

Scale as required

"Thursday WOD"

Thursday 26/11/09

"B W Buster"

Rounds in 20 mins

21 DB Push press M 17.5 kg/L 10 kg
15 Pull ups
250 mtrs or 30 Box Steps

Scale as required

"Wednesday WOD's"

Wednesday 25/11/09

WOD 1

"The Entrance Exam"

Warm up as normal + 6 fast/slow 100's

2000 mtr Row Time Trial

WOD 2

"Whale Oiled Beef Hooked"

10 Rounds
One min work - One min rest
30 secs Deadlift + 30 secs Push ups
Record the combined reps for each round
Total up to get a score
Men 60 kg - Ladies 37.5 kg

Scale as required

"Tuesday WOD's"

Tuesday 24/11/09

WOD 1

"More Than Meets The Eye"

10 KBS 24 kg

10 Box Jumps 24"

10 WBS 9 kg

10 Push ups

Rounds in 20 mins

Scale as required

WOD 2

"Fairfax Special"

21 - 18 - 15 - 12 - 09

Deadlift

Hang Power Clean

Thruster

Men 45 kg - Ladies 27.5 kg

Scale as required

"A New Beginning"

Monday 23/11/09

As of today we are now running two different WOD's Mon -Fri

WOD 1

"Whale Oil Beef Hooked"

10 Rounds

One min work - One min rest

30 secs Deadlift + 30 secs Push ups

Record the combined reps for each round

Total up to get a score

Men 60 kg - Ladies 37.5 kg

WOD 2

"Beatdown Variation"

Box Steps :40 - 60 - 80 - 60 - 40

KBS 24 kg :21 - 18 - 15 - 12 - 09

Pull ups: 09 - 12 - 15 - 18 - 21

Box step 15" - 19"

"Kev's sunday WOD"

Sunday 22/11/09

"Kev's Sunday WOD"

Walking Lunges 100 ft each round

Pull ups 21 - 18 - 15 - 12 - 09

Situps 21 - 18 - 15 - 12 - 09

"Kilmarnock Rugby Football Club Team WOD"

On saturday afternoon we had 12 members of Kilmarnock Rugby Football Club as visitors and a special WOD was put together as a training session

"Kilmarnock Rugby Football Club Team WOD"

In teams of two alternating each exercise

Complete as many rounds as possible in 20 mins

250 mtr Row

15 KBS 24 kg

15 Push ups

15 Med Ball Sit ups 9 kg

15 BB Push Press 30 - 40 kg

The Session was scaled as required

A Big thanks to Kidsy for bringing his players over and we hope to see you back for another training sesson soon

"The K K K & Then Some"

Saturday 21/11/09

"The K K K & Then Some"

Row/XFT/BST 400m - 500m - 600m

Russian KBS 21 - 15 - 09

S D H P 21 - 15 - 09

SA DB PCL & SH PR R/L 21 - 15 - 09

American KBS 21 - 15 - 09

DB or KB Thruster 21 - 15 - 09

Men KB 24 kg DB 15 kg

Ladies KB 16 kg DB 10 kg

BST 48 - 60 - 72

Scale as required

"Team Wod"

Friday 20/11/09

"Team Wod"

250 mtr Row/XFT

15 Box Jumps 20"

10 Open Handed Deadlift 60% of 1RM

In Teams of two alternate each exercise

10 Rounds for time

"A Q"

Thursday 19/11/09

"A Q"

Row/XFT/Box Step - 500m - 500m - 500m - 500m - 500m

P/CL & Push Press ---21-----18 -----15 -----12 -----09

Men 50 kg - Ladies 30 kg

60 Reps of Box Step can be subbed for Rower or XFT

Scale up or down as required

"Thruster Build"

Wednesday 18/11/09

"Thruster Build"

Warm up sets 1 x 10, 1 x 7, 1 x 5

5 x 5 reps

Try to increase the weight on each set

"Cindy's Ugly Big Sister"

Tuesday 17/11/09

"Cindy's Ugly Big Sister"

5 Pull ups

10 Bench Dips

15 Sit ups

Rounds in 15 or 20 or 30 mins

Scale as required

"Jack Attack"

Monday 16/11/09

"Jack Attack"

50 - 40 - 30 - 20 - 10 Reps

O H S Men 30kg - Ladies 20 kg

K B S men 24 kg - Ladies 16 kg

Scale as required

"It's All Neil's Fault"

Sunday 15/11/09

"It's All Neil's Fault"

200 mtrs

30 Box Jumps

30 WBS

400 mtrs

30 Med Ball Sit ups

30 DU's or 90 Skips

200 mtrs

30 KTE's

400 mtrs

30 Burpees

200 mtrs

30 DU's or 90 Skips

30 Med Ball Sit ups

400 mtrs

30 WBS

30Box Jumps

200 mtrs

Use your normal Med Ball or Box height

"Saturday Suicide"

Saturday 14/11/09

"Saturday Suicide"

15 Hang Power Snatches

21 Pull ups

21 Push ups

21 Squats

400 mtrs

30 Hang Power Snatches

400 mtrs

21 Squats

21 Push ups

21 Pull ups

400 mtrs

15 Hang Power Snatches

Snatches Men 30 kg - Ladies 20 kg

Scale up or down as required

"Friday The 13th"

Friday 13/11/09

"Friday The 13th"

2 min Row

13 Sit ups

2 min XFT

13 Back extensions

2 min Box step

13 Pull ups

2 min Row

13 Good mornings

2 min XFT

13 DB Shoulder Press

2 min Box step

13 OHS

2 min Row

13 WBS

2 min XFT

13 Burpees

" Son Be A Dentist - Happy Birthday Graham"

Thursday 12/11/09

"Son Be A Dentist - Happy Birthday Graham"

50 WBS 9 kg

50 Pull ups

50 Sit ups

50 Push ups

50 KBS 24 kg

50 Box Jumps 20 "

50 Squats

50 DB Push Press 15 kg

50 Calorie Row

50 Med Ball Power Clean & Push Press 9 kg

Scale as required

"Helen - Motivator"

Wednesday 11/11/09

"Helen - Motivator"

In teams of two

Take turns of completing Helen

Take turns of being the Motivator

Push/Encourage each other

400 mtrs

21 KBS

12 Pull ups

3 Rounds

Men 24 kg - Ladies 16 kg

"DT"

Tuesday 10/11/09

"DT"

Rounds in 20 mins

12 Deadlift

09 Hang Power Clean

06 Push Jerk

Men 60 kg - Ladies 35 kg

Scale as required

"OMG"

Monday 09/11/09

"OMG"

R/R/X - 500m - 750m - 1000m

K B S ---- 21 ---- 15 ---- 09

Squats -- 50 ---- 75 ---- 100

Men 24 kg - Ladies 16 kg

Scale up or down as required

"Sunday Morning R & D Session"

"Sunday Morning R & D Session"

WBS - SIT UPS - DU's

Reps of each 50 - 40 - 30 - 20 - 10

Thank you to Sandy & Jennifer for testing out this session

"Saturday & Sunday WOD"

Saturday & Sunday 7th & 8/11/09

"Saturday & Sunday WOD"

3 Laps of Cindy

5 Pull ups

10 Push ups

15 Squats

PLUS

250 mtrs

This combination = 1 Round

Rounds in 20 mins

"Friday Row - Row - Row Your Boat"

Friday 6/11/09

"Friday Row - Row - Row Your Boat"

5 x 500 mtrs

3 mins recovery between rows

28 - 32 SPM

Row @ 2000 mtr pace or faster

"Neil Says It's easier this Way"

Thursday 5/11/09

"Neil Says It's Easier This Way"

5 Back Thruster

10 KBS

15 MB Sit ups LRC

20 Push ups

250 mtrs

5 Rounds or Rounds in 20 mins

Men 60/32 kg - Ladies 35/16 kg

Scale as required

"Squat Build 7 x 3"

Wednesday 4/11/09

"Squat Build 7 x 3"

Warm up sets 1 x 10 - 1 x 6 - 1 x 3

Working sets 1 - 5 try and increase weight each set

Sets 6 & 7 try and maintain or drop down as required

"Blackjack - Variation - Robyn"

Tuesday 3/11/09

"Blackjack - Variation - Robyn"

1000 mtrs

21 DB hang Power Clean

21 Push ups

21 Squats

500 mtrs

21 DB Hang Power Clean

21 Push ups

21 Squats

1000 mtrs

21 DB Hang Power Clean

21 Push ups
21 Squats

500 mtrs

Men 15 kg - Ladies 10 kg

Scale as required

"PACE - Practice Apply Commit Excel"

Monday 2/11/09

"PACE - Practice Apply Commit Excel"

10 Pull ups

15 Deadlift

20 Bar Jumps

25 Sit ups

Rounds in 20 mins

Deadlift - Bodyweight/ 55% of 1 RM

"Nemisis- Variation"

Sunday 1/11/09

"Nemisis - Variation"

KBS------- 21 --15 -- 12 -- 09 -- 06 -- 03

Bench Dips 15 --12 -- 09 -- 06 -- 03 --21

Pull ups--- 12 --09 --06 -- 03 -- 21 -- 15

R/R /XFT 200-200-200-200-200-200

KBS Men 24 kg - Ladies 16 kg

Scale as required

"Oor Christine"

Friday 30/10/09

"Oor Christine"

2 Rounds for time

Single version

200 mtr Row

20 Deadlift

150 mtr Row

15 Deadlift

100 mtr Row

10 deadlift

50 mtr Row

05 Deadlift

2 Rounds for time

Team version

Team of two alternating A and B

---------------R1 - R2

400 mtr Row A - B

20 Deadlift B - A

20 Deadlift A - B

300 mtr Row B - A

15 Deadlift A - B

15 Deadlift B - A

200 mtr Row A - B

10 Deadlift B - A

10 Deadlift A - B

100 mtr Row B - A

05 Deadlift A - B

05 Deadlift B - A

Deadlift use body weight or 50 - 60 % of 1 RM

" The Marky"

Thursday 29/10/09

"The Marky"

Rounds in 20 mins

280 mtrs

14 OHS

28 Step ups 20"

Men 42.5 kg - Ladies 27.5 kg

Scale as required

"5000 mtr Row"

Wednesday 28/10/09

"5000 mtr Row"

"Sh/Press - Push Press - Push Jerk"

Tuesday 27/10/09

"Sh/Press - Push Press - Push Jerk"

Shoulder Press: 1 - 1 - 1 - 1 - 1

Push Press: 3 - 3 - 3 - 3 - 3

Push Jerk: 5 - 5 - 5 - 5 - 5

Try to increase weight each round

On push Jerk concentrate on the technique rather than using a heavy weight

"Buckin Furpees"

Monday 26/10/09

"Buckin Furpees"

800 mtrs - 5 KBS - 5 Pull ups - 5 Burpees

600 mtrs - 10 KBS - 10 Pull ups - 10 Burpees

400 mtrs - 15 KBS - 15 Pull ups - 15 Burpees

200 mtrs - 20 KBS - 20 Pull ups - 20 Burpees

KBS Men 24 kg - Ladies 16 kg

Scale as required

"Saturday & Sunday WOD"

Saturday 24th & Sunday 25/10/09

"Saturday & Sunday WOD"

200 mtrs R/R/X

10 KBS 24 kg

10 BB Shoulder Press 30 kg

Rounds in 20 mins

Scale as required

"Hard Routine"

Friday 23/10/09

"Hard Routine"

5 Deadlift

5 Power Clean

5 Push Press

500 mtrs

5 Rounds for time

Men 60 kg - Ladies 37.5 kg

Scale up or down as required

"Sandra"

Thursday 22/10/09

"Sandra"

Run/Row/XFT 400 - 400 - 400- 400 - 400

Wall Ball Shots 21 --- 18 --- 15 --- 12 --- 09

M/Ball Sit ups - 15 --- 15 --- 15 --- 15 --- 15

Push ups ------ 09 --- 12 --- 15 --- 18 --- 21

Med Ball Men 9 kg - Ladies 5 kg

scale as required

"Happy Birthdat Sandra"

"The Norrie"

Wednesday 21/10/09

"The Norrie"

50 Sit ups

25R/25L - S/A Snatch

25 Pull ups

50 Squats

25 Push ups

50 Alt V Sits

25 Push ups

50 Squats

25 Pull ups

25R/25L - S/A Snatch

50 Sit ups

S/A Snatch Men 20 kg - Ladies 12.5 kg

Scale as required

"Tuesday WOD"

Tuesday 20/10/09

"Tuesday WOD"

Rounds In 20 mins

250 mtrs

21 SDHP

15 Pull ups

Men 42.5 kg - Ladies 27.5 kg

"Monday WOD"

Monday 19/10/09

"Monday WOD"

400 mtrs - 25 Squats

400 mtrs - 20 Squats

400 mtrs - 15 Squats

400 mtrs - 10 Squats

Use Body Weight or 55% of 1 RM

"Saturday & Sunday Either or WOD"

Sat 17th & Sun 18/10/09

"Saturday & Sunday Either or WOD"

" The Camel"

5 Pull ups

10 Sit ups

15 BB Push Press 40 kg

20 Squats

Rounds in 20 mins

OR

500 mtrs Row

21 Pull ups

21 DB bench Press

500 mtrs XFT

18 Pull ups

18 DB Bench Press

60 Step ups 20"

15 Pull ups

15 DB Bench Press

500 mtrs Run

12 Pull ups

12 DB Bench Press

Men 20 kg - Ladies 12.5 kg

Scale up or down as required

"Friday Frenzy"

Friday 16/10/09

"Friday Frenzy"

One min work of each exercise - 30 secs rest between exercises

Complete 3 rounds - 2 mins rest between rounds

Record your reps for each and total up to get a score

Sit ups(feet held)

Jumping Dips

OHS 7.5 kg

DB Push Press

Bench Hops

Row(cals)

WBS

Scale as required

"Thursday WOD"

Thursday 15/10/09

Thursday "WOD"

If you missed Wednesday

Do the Wednesday's"BBC WOD"

OR

500 mtrs R/R/X

21 Pull ups

21 DB Bench Press

500 mtrs R/R/X

15 Pull ups

15 DB Bench Press

500 mtrs R/R/X

09 Pull ups

09 DB Bench Press

Men 20 kg - 12.5 kg

Scale up or down as required

"This Is The BBC"

Wednesday 14/10/09

"This Is The BBC"

BB Bear Complex

5 Deadlift

5 Hang Power Clean

5 Front Squat

5 Push Press

5 Back Squat

500 mtrs

BBC x 5 Rounds

400 Mtrs

BBC x 4 Rounds

300 mtrs

BBC x 3 Rounds

200 mtrs

BBC x 2 Rounds

100 mtrs

BBC x 1 Round

Men 42.5 kg - Ladies 25 kg

Scale as required

"Tea For Two"

Monday 12/10/09

"Tea For Two"

In Teams of two alternate each exercise for 2 rounds

400 mtrs

KBS

Pull ups

SDHP

Push ups
all for 21 reps

200 mtrs
KBS
Pull ups
SDHP
Push ups all for 15 reps

100 mtrs - SPRINT
KBS
Pull ups
SDHP
Push ups all for 9 reps

"Kev's Sunday WOD"

Sunday 11/10/09

"Kev's Sunday WOD"

Rounds in 20 mins

250 mtrs R/R/X

15 Back extensions

20 Sit ups

25 Squats

"St Valentine's Day Massacre Revisited"

Saturday 10/10/09

"St Valentine's Massacre Revisited"

Use 60% of your 1 RM for Deadlift

Deadlift / Row

07 / 300 mtrs

09 / 400 mtrs

11 / 500 mtrs

13 / 600 mtrs

15 / 700 mtrs

17 / 800 mtrs

" The Grinder"

Friday 09/10/09

"The Grinder"

1000 mtrs R/R/X

Followed by

5 Rounds of

10 Pull ups

15 OHS 42.5 kg

20 KBS 24 kg

Followed by

1000 mtrs R/R/X

Scale as required

"Neil's Fun WOD"

Thursday 08/10/09

"Neil's Fun WOD"

Round -- 1 -- 2 -- 3 -- 4 -- 5

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

Push ups 10 - 15 - 20 - 25 - 30

Squats - 75 - 60 - 45 - 30 -15

Scale Reps as required

"Single Cardio WOD"

Wednesday 07/10/09

"Single Cardio WOD"

5 K Row or Run

OR

If you missed Tuesday

Do Tuesday's WOD

5 x 5 Deadlift Build

"Deadlift 5 x 5 Build"

Tuesday 06/10/09

"Deadlift 5 x 5 Build"

Warm up sets 1 x 10 : 1 x 7 : 1 x 4 : 1 x 1

Increase weight each set building up to the weight you intend start your 1 st set of 5(1 x 1)

Working sets 5 x 5

Try to increase weight on each set

Remember: "Heavy Means Heavy"

Technique Cues

1) Stance

2) -- Grip

3) - Shins

4) - Chest

5) -- Pull

"Monday WOD"

Monday 05/10/09

"Monday WOD"

Rounds In 20 Mins

250 mtrs

25 Sit ups

15 BB Shoulder Press

Men 40 kg - Ladies 25 kg

Scale up or down as required

"Sunday WOD"

Sunday 04/10/09

"Sunday WOD"

Run/Row/XFT - 500 - 500 - 500 - 500 - 500

Kettlebell Swing -- 21 -- 18 -- 15 -- 12 --- 09

BB Push Press ---- 09 -- 12 -- 15 -- 18 ---21

Men 37.5 kg - Ladies 22.5 kg

Scale up or down as required

"Forte Forty"

Saturday 03/10/09

"Forte Forty"

40 Reps of each for time

Box Jumps

KBS

Calorie Row/XFT

Back Extension

DB Push Press

Jumping Pull ups

WBS

Calorie Row/XFT

Sit ups

Push ups

Use your normal weight or box height

"Friday WOD"

Friday 02/10/09

"Friday WOD"

Optional Extras in Red

"4 Muscle ups"

50 Walking Leg Lunges

20 DB Push Press

40 Step ups/40 Box Jumps

20 Double unders/60 Skips

25 Bench Dips/ 25 Ring Dips

25 Knees To Elbows/25 Floor KTE's

"4 Hand Stand Push ups"

20 DB Shoulder Press

40 KBS

20 Back Extention

50 Air Squats

"4 Rope Climbs"

Use your normal weights for each exercise

"Thursday WOD"

Thurday 01/10/09

"Thursday WOD"

5 Thrusters

7 Hang Power Cleans

10 Sumo Deadlift High Pulls

Rounds In 20 Mins

Men 42.5 kg - Ladies 27.5 kg

Scale up or down as required

"Fream"

Wednesday 30/09/09

"Fream"

"Team WOD"

400 mtrs

21 Thrusters

21 pull ups

400 mtrs

15 Thrusters

15 Pull ups

400 mtrs

09 Thrusters

09 Pull ups

2 Rounds

Teams of 2 alternating each exercise

Men 423.5 kg - Ladies 27.5 kg

"Hamburguesa"

Tuesday 29/09/09

"Hamburguesa"

"Met Con WOD"

For Time

5 Pull ups

10 Push ups

15 Squats

200 mtrs

21 KBS 24 kg

12 Pull ups

400 mtrs

75 WBS 9 kg

400 mtrs

12 Pull ups

21 KBS 24 kg

200 mtrs

15 squats

10 Push ups

5 Pull ups

Scale as required

"Len"

Monday 28/09/09

"Len"

"Met Con WOD"

7 Rounds for time

7 Push ups

7 Squats

7 Bench Dips

7 SDHP 32 kg

7 Box Jumps

7 Thrusters 15 kg DBs

7 Alt Leg Lunges

Scale as required

"Sunday Met Con WOD"

Sunday 27/09/09

"Met Con WOD"

15 Hang Power Snatch

400 mtrs Run/Row/XFT

12 HPS + 3 Overhead Squat

200 mtrs R/R/X

9 HPS + 6 OHS

400 mtrs R/R/X

6 HPS + 9 OHS

200 mtrs R/R/X

3 HPS + 12 OHS

400 mtrs R/R/X

15 OHS

Men 42.5 kg - Ladies 27.5 kg

Scale as required

"Saturday Met Con WOD"

Saturday 26/09/09

"Met Con WOD"

Rounds in 20 mins

10 S/A DB Snatch(5 R & L)

10 DB Push ups

10 Alt DB Leg Lunge

250 mtrs Run/Row/XFT

Men 15 - 20 kg - Ladies 10 -12.5 kg

Scale as required

"Friday Strength/Met Con WOD"

Friday 25/09/09

"Friday Strength /Met Con WOD"

On the min

3 Power Cleans

Followed by as many Pull ups as you can in the remainder of the min

One min rest

Repeat for 10 rounds

Record the number of Pull ups in each round

Men 70 kg - Ladies 45 kg

Scale as required