Sunday 31 January 2010

"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 30 January 2010

"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 29 January 2010

"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 28 January 2010

"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 27 January 2010

"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 26 January 2010

"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 25 January 2010

"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

Sunday 24 January 2010

"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 23 January 2010

"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 22 January 2010

"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 21 January 2010

"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 20 January 2010

"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 19 January 2010

"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 18 January 2010

"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 17 January 2010

"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 16 January 2010

"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 15 January 2010

"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 14 January 2010

"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

Wednesday 13 January 2010

"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 12 January 2010

"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 11 January 2010

"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 10 January 2010

"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 9 January 2010

"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 8 January 2010

"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 7 January 2010

"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 6 January 2010

"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 5 January 2010

"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 4 January 2010

"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

Sunday 3 January 2010

"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