"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