"Sunday WOD"

Sunday 31/01/10

"Kev's Sunday Session"

S D H P - 14 --- 12 --- 10 --- 8 --- 6

Squats -- 14 --- 12 --- 10 --- 8 --- 6

MB LL -- 14 --- 12 --- 10 --- 8 --- 6

Row --- 500 - 500 - 500 - 500 - 500

Men 50 kg - Ladies 30 kg

Scale as required

"Saturday WOD"

Saturday 30/01/10

Row - 1000 - 800 - 600 - 400 - 200

XFT - 1000 - 800 - 600 - 400 - 200

For Time - no rest between exercises

"Friday WOD's"

Friday 29/01/10

Wod 1

Barbell Bear Complex Build

5 Rounds - Rest as required

Try and increase weight each round

Power Clean

Front Squat

Push Press/Thruster

Back Squat

Back Push Press/Thruster

Complete 1 rep of each x 7 = 1 Round

No resting the bar on the ground between reps

Wod 2

5 x 500 mtrs Row

3 mins recovery between Rows

Row hard on each one

"Thursday WOD"

Thursday 28/01/10

"Thursday WOD"

90 sec Work 60 sec Rest

Row cal

Box Steps

Pulldowns

K B S

Sit ups

S D H P

Air Squats

DB Push Press

XFT cal

W B S

Alt Leg Lunges

Push ups

Pull ups

The Plank

Total up to get a score

The Plank = 60

Deduct 10 every time you touch down

"Wednesday WOD's"

Wednesday 27/01/10

WOD 1

5 x 5 Squat Build

Warm up sets

1 x 10 - 1 x 6 - 1 x 3

Increase weight each set

Working sets

5 x 5 Try to increase weight each set

Start at 80% of your 5 RM

Then 85% - 90% - 95%

On the last set Try and get as many reps as you can with your 100% of your 5 RM

WOD 2

4 x Up and down Standing Long Jump

+

2 DB Deadlift

4 DB Hang Power Clean

6 DB Squat

8 DB Bench Press

10 Box Jumps

AMRAP in 20 mins

Men 15 kg - Ladies 9 Kg

"Tuesday WOD"

Tuesday 26/01/10

"Ronnie Says"

Team WOD

In team s of two alternate each exercise

21 - 18 - 15 - 12 -09 - 06 -03

Pull ups

Leg lunge

Push ups

Box Jumps

Sit ups

Air Squats

Bench Dips

If on your own do

15 - 12 - 09 - 06 - 03

"Monday WOD's"

Monday 25/01/10

WOD 1

5 Rounds

500 mtr Row

7 BB Thrusters

Men 60 kg - Ladies 37.5 kg

Scale as requied

WOD 2

40 - 30 - 20 - 10

Box Step

Sit ups

Squats

KB Thrusters

Men 16kg - Ladies 8 - 12 kg

Scale as required

"Kev's Sunday Session"

Sunday 24/01/10

"Kev" Sunday Session"

"What's That U Say Skippy"

Up and Down the Gym x 4

Standing Long Jump

+

2 Deadlift

4 HPCL

6 Push Press

8 Back Squat

10 Cal Row

AMRAP in 20 mins

Men 35 kg - Ladies 22.5 kg

Scale up or down as required

"Saturday WOD"

Saturday 23/01/10

"Cracking The Code"

Using DB's

1 Shoulder press

1 Box Step

2 Shoulder Press

3 Box Step

5 Shoulder Press

8 Box Step

13 Shoulder Press

21 Box Step

500 mtrs

4 Rounds

Men 15 kg - Ladies 9 kg

You must hold onto the DB's throughout the round

Scale as required

"Friday WOD"

Friday 22/01/10

"Line Em Up And Go"

800 mtrs

20 KBS

600 mtrs

30 KBS

400 mtrs

40 KBS

200 mtrs

50 KBS

Friday Free Bonus

100 Air Squats

Can be broken up and done anywhere throughout the WOD

Men 24 kg - Ladies 16 kg

Scale as required

"Thursday WOD"

Thursday 21/01/10

"Thursday WOD"

"O'Neill's Revenge"

Happy Birthday SG1

370 mtrs

37 Sit ups

37 Back Extensions

37 Air Squats

370 mtrs

17 - 12 - 08

Pull ups

Push ups

DB HP CL 15 kg/9 kg

370 mtrs

37 Alt Leg Lunges

37 MB Sit ups 9 kg/5 kg

37 MB P CL & PP 9 kg/5 kg

370 mtrs

Scale as required

"Wednesday WOD's"

Wednesday 20/01/10

WOD 1

1000 mtr Row

+

20 - 15 - 10 - 05

BB Hang power Snatch

Bar Jumps(Each side Optional)

BB Thrusters

+

1000 mtr XFT

Men 35 kg - Ladies 35 kg

Scale as required

WOD 2

40 - 30 - 20 - 10

Box Steps

Sit ups

KBS 24/16 kg

DB Push Press 15/9 kg

Air Squats

Scale as required

"Tuesday WOD"

Tuesday 19/01/10

"It'll Feel Like A Kicking"

Tabata Squats x 4

90 secs Row

Tabata KBS 24/16 kg

90 secs Row

Tabata Push Press 30/20 kg

90 secs Row

Tabata WBS 9/5 kg

90 secs Row

60 sec rest between each set of Tabatas and the row

Record the total reps done for each exercise and total up to get a score

Record the the mtrs for each Row and total up to get a score

"Monday WOD"

Monday 18/01/10

"Mean"

3 Rounds

400 mtrs

22 KBS 24/16 kg

22 WBS 9/5 kg

22 Pull ups

Scale as required

"Sunday WOD"

Sunday 17/01/10

"G B H"

400 mtrs

+

3 Laps of

5 DB Hang Squat Cleans

10 Hanging KTE

15 Box Jumps 20"

4 Rounds

Men 15 kg - Ladies 10 kg

Scale up or down as required

"Saturday WOD"

Saturday 16/01/10

Team WOD for kilmarnock Rugby Footfall Club

In teams of two alternate each exercise

250 mtr Row

15 Power Clean & Push Press 45 kg

20 Sit ups

For a team total of 10 Rounds

Scale as required

"Friday WOD"

Friday 15/01/10

"Friday WOD"

400 mtrs

15 Power Clean & Push Press

20 Sit ups

5 Rounds or Rounds in 20 mins

Men 45 kgs - Ladies 27.5 kg

Scale as required

"Thursday WOD"

Thursday 14/01/10

"Like Snow Of A Dyke"

400 mtr Row

15 Sit ups

400 mtr XFT

15 Back Extensions

50 Box Step

15 Push ups

400 mtr Row

15 Pull ups

400 mtr XFT

15 DB Shoulder Press

50 Box Step

15 Overhead Squat

400 mtr Row

15 Burpees

Scale as Required

"Wedneswday WOD"

Wednesday 13/01/10

"Team WOD"

In Teams of two alternate each exercise

8 Rounds

250 mtrs

5 Burpees

10 BB Shoulder Press 40 kg

15 MB Sit ups LRC 9 kg

20 BB Back Squats 40 kg

Scale as required

If done as a individual complete 4 rounds

"Tuesday WOD"

Tuesday 12/01/10

"Team FGB"

WBS 9 kg

SDHP 32.5 kg

Box Jumps 20"

BB Push Press 32.5 kg

Row (Calories)

3 Rounds

In Teams of two alternate each exercise for 2 laps

60 secs of each exercise with 2 min recovery after the 2nd lap

30 secs of each exercise on the 3rd round

Scale as required

"Monday WOD"

Monday 11/01/10

"Beatdown Variation III"

Row/XFT - 600 - 600 - 600 - 600 - 600

K B Swing - 21 --- 18 --- 15 --- 12 --- 09

D B PushP - 09 ---12 --- 15 --- 18 ---21

KBS Men 24 kg - Ladies 16 kg

DB PP Men 17.5 kg - Ladies 10 kg

72 Box Step(18") may be subbed for Row/XFT

Scale up or down as required

"Sunday WOD"

Sunday 10/01/10

"Kev's Sunday Session"

AMRAP in 20 mins

2 Burpees

4 Pull ups

8 Dips

16 DB Bench Press

32 Air Squats

Scale as required

"Saturday WOD"

Saturday 09/01/10

"Saturday WOD"

4 mins of each

Row - XFT - Box Steps

1 min rest

3 min of each

Row - XFT - Box Steps

1 min rest

2 mins of each

Row - XFT - Box Steps

1 min rest

1 min of each

Row - XFT - Box Steps

Record the distance for each dicipline(box steps x 10) and total up to get a score

"Friday WOD"

Friday 08/01/10

"Friday WOD"

4 Rounds for time

10 Deadlift @ 50% 1RM

15 Box Jumps 20"

20 MB Sit ups 9/5 kg

25 Air Squats

300 mtrs

Scale up or down as required

"Thursday WOD"

Thursday 07/01/10

"It's A Kind Of Jackie"

3, 4 or 5 Rounds

500 mtrs

25 DB Thrusters

15 Pull ups

Men 15 kg - Ladies 10 kg

Scale as required

"Wednesday WOD"

Wednesday 06/01/10

"2010"

20 Cal Row

10 KBS 24/16 kg

20 Sit ups

10 Shoulder Press 35/22.5 kg

20 Air Squats

AMRAP in 20 mins

Scale as required

"Tuesday WOD"

Tuesday 05/01/10

" A Little Foley F....."

3 Rounds of 1min Squat Clean Thruster - 1 min rest

400 mtrs

2 Rounds of 1min Squat Clean Thruster - 1 min rest

600 mtrs

1 Round of 1 min Squat Clean Thruster - 1 min rest

800 mtrs

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

Men 42.5 kg - Ladies 27.5 kg

Scale as required

"Monday WOD"

Monday 04/01/10

"S S D Y"

500 mtrs

50 S D H P

25 Pull ups

1000 mtrs

25 Pull ups

50 S D H P

500 mtrs

Men 50 kg - Ladies 32.5 kg

Scale as requied

"Kev's Sunday Session"

Sunday 03/01/10

"Kev's Sunday Session"

Row/ XFT - Deadlift - Rope Climb

650 mtrs - 07 Reps - 1 Rep

600 mtrs - 11 Reps - 1 Rep

550 mtrs - 15 Reps - 1 Rep

500 mtrs - 19 Reps - 1 Rep

450 mtrs - 23 Reps - 1 Rep

400 mtrs - 27 Reps - 1 Rep

Deadlift use 60% of 1RM

Scale as required

"Closed Friday The 1st & Saturday The 02/01/10"