Monday, 30 November 2009

"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
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Sunday, 29 November 2009

"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
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Saturday, 28 November 2009

"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
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Friday, 27 November 2009

"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
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Thursday, 26 November 2009

"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
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Wednesday, 25 November 2009

"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


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Tuesday, 24 November 2009

"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
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Monday, 23 November 2009

"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"
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Sunday, 22 November 2009

"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
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Saturday, 21 November 2009

"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
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"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
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Friday, 20 November 2009

"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
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Thursday, 19 November 2009

"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
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Wednesday, 18 November 2009

"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
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Tuesday, 17 November 2009

"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
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Monday, 16 November 2009

"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
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Sunday, 15 November 2009

"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
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Saturday, 14 November 2009

"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
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Friday, 13 November 2009

"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
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Thursday, 12 November 2009

" 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
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Wednesday, 11 November 2009

"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
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Tuesday, 10 November 2009

"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
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Monday, 9 November 2009

"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
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Sunday, 8 November 2009

"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
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"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
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Friday, 6 November 2009

"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
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Thursday, 5 November 2009

"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
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Wednesday, 4 November 2009

"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
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Tuesday, 3 November 2009

"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
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Monday, 2 November 2009

"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
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Sunday, 1 November 2009

"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
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