"Saturday Wod"

Saturday 28/02/09

"Saturday WOD"

Rounds in 20 mins

10 Cal Row

10 KBS 24 kg

10 Shoulder Press 30 kg

Scale weight as required

"Whale Oil Beef Hooked"

Friday 27/02/09

"Whale Oil Beef Hooked"

10 Rounds

30 secs of Deadlift(75% 0f Bodyweight)

30 secs of Shoulder Press

60 secs rest between rounds

Score the combined number of reps done in each round

"Thursday WOD"

Thursday 26/2/09

"Thursday WOD"

21 Back Squat

09 Burpees

800 mtr Row

15 Back Squat

15 Burpees

800 mtr Row

09 Back Squat

21 Burpees

800 mtr Row

Use Body weight or scale weight as required for squats

"Wednesday WOD"

Wednesday 25/2/09

"Wednesday WOD"

For time

Row 500 mtrs

21 Push Press

Row 500 mtrs

18 Push Press

Row 500 mtrs

15 Push Press

Row 500 mtrs

12 Push Press

Push Press 52.5 kg

Scale weight as required

"Tuesday WOD"

Tuesday 24/2/09

"Tuesday WOD"

800 mtr Row/XFT

15 Deadlift 100 kg or 60% of 1RM

20 Med Ball Sit ups

4 Rounds for time

Scale weight and med ball as required

"Monday WOD"

Monday 23/2/09

"Monday WOD"

10 Rounds or As many as you can in 20 mins

10 Pull ups

10 Dips

10 OHS

Men 42.5 kg

Ladies 22.5 kg

Scale weight as required

"More Than Meets The Eye"

Saturday & Sunday 21st & 22/2/09

"More Than Meets The Eye"

10 KBS

10 Box Jumps

10 WBS

10 Push ups

Rounds in 20 mins

Use your normal KB/Med ball/Box

"GPP Painstorm"

Friday 20/2/09

"GPP Painstorm"

Deadlift - 5 reps

Hang Power Clean - 5 reps

Front Squat - 5 reps

Push Press - 5 reps

Back Squat - 5 reps

As many rounds in 20mins ~or~ 30mins ~or~ 40mins

Men use 32.5 kg - Ladies use 20 kg

Scale weight asrequired

"Beatdown Variation lll

Thursday 19/2/09

"Beatdown Variation lll"

For time

Row:- 500-750-1000-750-500

P/CL-- 21 --18 --15 --12 --09

DB/PP-09 --12 --15 --18 --21

Scale weights as required

"Plan B"

Wednesday 18/2/09

"Plan B"

400 mtr Row

21 WBS

15 Sh/ Rotations

09 Pull ups

600 mtr Row

15 WBS

09 Sh/Rotations

21 Pull ups

400 mtr Row

09 WBS

21 SH/Rotations

15 Pull ups

Somewhere troughout the session fit in 45 KBS

This can be split up anyway you like

"Tuesday WOD"

Tuesday 17/2/09

"Tuesday WOD"

10 Med Ball Squat Cleans & Press

On the min every min for 20 mins

If you can't keep this up

Keep going and record rounds done in 20 mins

Scale med ball as required

The return of "Sir Squat-a-lot"

W.O.D. Mon 16th February 2009
"Sir Squat-a-lot"

15 Overhead Squats
20 Box Jumps

for 6 rounds

BasixGym one year old today ~ Happy Birthday

Killer Kettlebell Kombo

W.O.D. Sun 15th February 2009
"Killer Kettlebell Kombo"

21; 15; 9 reps of:

Russian Kettlebell Swing ~ alternating single arms
Sumo Deadlift High Pull
Single Arm Clean & Press (full reps each arm)
American Kettlebell Swing ~ both arms
Push Press

St. Valentine's Day Massacre

W.O.D. 14th February 2009

"St. Valentine's Day Massacre"

7 Deadlifts
400m Row/run/XFT

for 6 rounds

Add 2 deadlifts to each round
(7,9,11,13,15,17)
&
Add 50m per round
(400,450,500,550,600,650)

3VC 100 wallball shots

"Friday The 13th - Unlucky For All"

Friday 13/2/09

"Friday The 13th - Unlucky For All"

21 KBS M 24 kg - 16 kg
15 Pull ups
09 Shoulder Press M 30kg - L 20 kg

Rounds in 20 mins

Scale weight up or down as required.

"Thursday WOD"

Thursday 12/2/09

"Thursday WOD"

5 Deadlift

5 Power Clean

5 Push Press

500 mtr Row

4 - 5 Rounds for time

Use 40 kg for each rxercise

Scale weihgt up or down as required

"Evilution"

Wednesday 11/2/09

"Evilution"

1 min work - 1 min rest

01) Step ups - Push press

02) Sit ups - Squats

03) Push ups - Box jumps

04) Reverse sit ups - Hang clean & push press

05) Back ext - Bench dips

06) The Plank - 60 secs

07) KBS - Squats

08) Push ups - Push press

09) Leg lunge Box jumps

10) Bench dips - Hang clean & push press

11)Sit ups - Reverse sit ups

12) SDHP - KBS - Squats 90 sec round

13) Bench hops 60 secs

Scale weights and box height as required

"Tuesday WOD"

Tuesday 10/2/09

"Tuesday Wod"

5 Rounds for time

30 Box Jumps 20"

10 Open Handed Deadlift

On each rep of deadlift release your grip, then regrip and lift

use 60% of your 1 rep max

Scale box height as required

"The Tingler"

Monday 9/2/09

"The Tingler"

250 mtr Row

21 Sumo Deadlift High Pull

15 Pull ups

Rounds in 20 mins

Scale weight as required

"Lynne"

Sunday 8/2/09

"Lynne"

Bench Press(use up to bodyweight)

Pull ups

5 Rounds with upto 5 mins rest between rounds

Maximum reps possible on each exercise in every round

No rest between exercises

Record reps done of each in every round

"Saturday Morning Variety Pack"

Saturday 7/2/09

"Saturday Morning Variety Pack"

500 mtr Row/XFT

20 Push ups - 20 Sit ups - 20 DB Thrusters

500 mtr Row/XFT

20 Pull ups - 30 secs Plank - 20 DB Box steps

500 mtr Row/XFT

20 DB Push press - 20 Reverse sit ups - 20KBS

500 mtr Row/XFT

20 Bench Dips - 20 Bench cramps - 20 Box jumps

500 mtr Row/XFT

20 WBS - 20 DB HP CL & Press - 30 secs Reverse Plank

How far can you get in 30 mins

Scale weight as required

"Designed To Destroy"

Friday 6/2/09

"Designed to Destroy"

25 SA - KBS - RA

25 Bench Dips

25 Back Extensions

25 Hanging KTE's

4 Rounds for time

Including a 1000 mtr Row

that can be done anytime durring the workout

"Love It Or Hate It - Just Get It Done - 3 : 2: 1 Go"

Thursday 5/2/09

"Love IT Or Hate It - Just Get It Done - 3 : 2 : 1 Go"

5000 mtr time trial Row/XFT or any combination of the two

10000 mtr time trial if done by two people as a team

3 -2 -1 GO

"Wednesday Warmer"

Wednesday 4/2/09

"Wednesday Warmer"

800 mtr Row/XFT

35 KBS

35 Sit ups

35 Back Extensions

3 Rounds for time

Scale weight/ reps as required

"Tabata This & That"

Tuesday 3/2/09

"Tabata This & That"

8 sets of each exercise 20 secs work/ 10 secs rest

Record the reps for each set

Pull ups

Push ups

Sit ups

Squats

Row for Cals

NO REST between exercises

"Mental Monday Madness"

Monday 2/2/09

"Mental Monday Madness"

Squats : 100 - 75 - 50

Push Press : 21 - 18 - 15

pull ups : 15 - 12 - 9

For time

M 40 kg/ W 20 kg for push press

Scale weights/ reps up or down as required

" Sunday Mania"

Sunday 1/2/09

"Sunday Mania"

Part 1

For time

WBS

Row/XFT for calories

MB Bench sit ups

10-9-8-7-6-5-4-3-2-1 Reps of each

Part 2

Complete the same workout in reverse and try to beat you time

1-2-3-4-5-6-7-8-9-10