"Monday WOD"

Monday 31/05/10

"Monday WOD"

"The Seven"

5 - 7 Rounds

7 DB Shoulder Press 20 kg/12.5 kg

7 Pull ups

7 Box Jumps 24"/20"

7 KTE

7 Deadlift 60% of 1RM

7 Burpees

7 KBS 24 kg/16 kg

Scale as Required

"Kev's Sunday Session"

Sunday 30/05/10

"Kev's Sunday Session"

5 Rounds

15 WBS 9kg/5 kg

10 Box Jumps

05 Burpees

250 Skips

Scale as required

"Saturday WOD"

Saturday 29/05/10

"Saturday WOD"

Pick two from the five bench mark WOD's

Fran

21 - 15 - 09

Thrusters 42.5 kg/27.5 kg

Pull ups

Helen

3 Rounds

400 mtr Run

21 KBS 24 kg/16 kg

12 Pull ups

Grace

30 Power Clean & Push Press 60 kg/40 kg

Karen

150 WBS

The Entrance Exam

2000 mtr Row

Scale as required

"Friday WOD"

Friday 28/05/10

"Friday WOD"

"Active Recovery"

3 min AMRAP

5 Pull ups

10 Push ups

15 Squats

3 min Active Recovery

3 min AMRAP

5 WBS

10 MB Squat Cleans

15 MB Press

3 min Active Recovery

3 min AMRAP

5 Box Jumps/Steps

10 Sit ups

15 Bench Dips

3 min Active Recovery

3 min AMRAP

5 SDHP

10 KBS

15 KB Squat

Scale as required

"Thursday WOD"

Thursday 27/05/10

"Thursday WOD"

"Blackjack II"

AMRAP in 21 mins

21 Deadlift 60 kg/40 kg

21 MB Sit ups LRC 9 kg/5-7 kg

21 KBS 24 kg/16 kg

Scale as required

This WOD came from CF PSYCHO

"Wednesday WOD"

Wednesday 26/05/10

"Wednesday WOD"

"The Nightmare"

200 mtr Run

+

21 - 15 - 09

Pull ups

KB SDHP 32 kg/20 kg

Squats

+

800 mtr Run

+

09 - 15 - 21

Squats

KB SDHP 32 kg/20 kg

Pull ups

+

200 mtr Run

Scale as required

"Tuesday WOD"

Tuesday 25/05/10

"Tuesday WOD"

5 x 5 Foundation Back Squats

Warm up sets 1 x 10 - 1 x 6 - 1 x 3 - 1 x 1

Inceasing the weight each set up to

the same weight that you intend to start your 1st set of 5

Working sets 5 x 5 @ 80 % of 1RM

"Bonus WOD"

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

Sit ups

Push ups

Squats

"Monday WOD"

Monday 24/05/10

"Monday WOD"

"Partner Chipper"

100/50 WBS 9 kg/5 kg

80/40 Sit ups

60/30 Box Jumps

40/20 BB Thrusters 22.5 kg/17.5 kg

20/10 Burpees

200/100 mtrs KB Farmers Walk 24 kg/16 kg

100/50 Double Unders

80/40 BB Push Press 22.5 kg/17.5 kg

60/30 Lateral Jumps

40/20 Hanging KTE

20/10 Burpees

Only one partner can work at a time. Workload doesn NOT have to be split op evenly, but each exercise must be completed before you can move on to the next.

Going on your own do 50% of the reps.

"Kev's Sunday Session"

Sunday 23/05/10

"Kev's Sunday Session"

20 Sit ups

1000 mtr Run

30 Power Clean & Push Press/Jerk

1000 mtr Row

20 Sit ups

Men 50 kg - Ladies 30 kg

Scale as required

"Saturday WOD"

Saturday 22/05/10

"Saturday WOD"

"All The Charm Of A Rattlesnake"

5 Rounds of

15 Pull ups

15 Squats

15 Box Jumps 16"/20"/24"

15 Double Unders/Easy Burpees

15 Push ups

Easy Burpee has no Push up element

Scale as required

"Friday WOD"

Friday 21/05/10

"Friday WOD"

"G P P - General Physical Preparedness"

BB Bear Complex

AMRAP in 20 mins

5 Deadlift

5 Hang Power Cleans

5 Front Squats

5 Push Press

5 Back Squats

Men 32.5 kg - Ladies 22.5 kg

Scale as required

"Thursday WOD"

Thursday 20/05/10
"Thursday WOD"
10-9-8-7-6-5-4-3-2-1
Deadlift 100kg/65 kg
DB/KB Thruster 15 kg/10 kg
5 - 10 min rest
5 x 100 mtr Sprints walk back recovery
or
5 -10 x 125 mtr Rows 30 sec recovery
Scale as required

"Wednesday WOD"

Wednesday 19/05/10

"Wednesday WOD"

"War Of Attrition"

1000 mtr Run

+

3 Rounds of

10 Pull ups

10 push ups

+

750 mtr Row & Run

+

3 Rounds of

10 KBS 24 kg/16 kg

10 DB Push Press

+

500 mtr Row & Run

+

3 Rounds of

10 KTE

10 Squats

250 mtr Row & Run

Scale as required

"Tuesday WOD"

Tuesday 18/05/10

"Tuesday WOD"

"Shoulder Press Build"

Warm up sets: 1 x 10 - 1 x 6 - 1 x 3 - 1 x 1

Increase weight with each set

Working sets: 5 - 3 - 3 - 1 - 1 - 1

Start set of 5 with the same weight as used on your last warm up set

Increase weight with each set

record the weight used in each set

Follow with a

5 k Run or Row

or

10 k Run or Row

or

2 K Row Time trial

"Sunday & Monday WOD"

Sunday & Monday 16th & 17th/05/10

"Sunday & Monday WOD"

"It Came From The European Regionals"

Run 400 mtrs

+

3 Rounds of

35 Double Unders/100 Singles/35 Box Jumps

15 Power Clean & Push Press/Jerk 60 kg/40 kg

+

Run 400 mtrs

Scale as required

"Saturday WOD"

Saturday 15/05/10

"SaturdayWOD"

4 Rounds for time

400 mtrs

21 KBS 24 kg/16 kg

21 MB Rotations

21 Pull ups

Scale as required

"Friday WOD"

Friday 14/05/10

"Friday WOD"

4 Rounds for time of

3 Laps of Cindy

5 Pull ups - 10 Push ups - 15 Squats

+

10 Open Handed Deadlift @ 65% of 1RM

Scale as required

"Thursday WOD"

Thursday 13/05/10

"Thursday WOD"

"It Came From Iceland"

5 Rounds

Run 400 mtrs

15 Power Clean 60 kg/40 kg

Scale as required

" Wednesday WOD's"

Wednesday 12/05/10

"Wednesday WOD's"

WOD 1

"Tea For Two"

In teams of two complete the following twice

Row(cal) - 21 - 18 - 15

MB Sq Cl & Pr - 21 - 18 - 15

Bench Hops - 21 - 18 - 15

Press ups - 21 - 18 - 15

DB Push Press - 21 - 18 - 15

Each team member should alternate each exercise

If done as a single, complete one lap

Scale DB's and MB as required

WOD 2

"Helen V's Cindy"

3 Rounds

400 mtr Run or 50 Step ups

10 Push ups

15 Squats

21 KBS 24 kg/16 kg

12 Pull ups

10 Push ups

15 Squats

Scale as required

"Tuesday WOD"

Tuesday 11/05/10

"Tuesday WOD"

"Mr Joshua Variation 1"

5 Rounds

400 mtr Row or Run

30 Alt V Sits

15 Deadlift 115 kg/75 kg

Scale to 60% of 1RM

"Monday WOD"

Monday 10/05/10

"Monday WOD"

"The Camel Variation 1"

05 Pull ups

10 Sit ups

15 BB Push Press

20 Squats

200 mtrs

Men 40 kg - Ladies 30 kg

Scale as required

"Wednesday WOD"

Wednesday 05/05/10

"Wednesday WOD"

Pull ups -- 21 - 18 - 15 - 12

Push ups - 21 - 18 - 15 - 12

Squats --- 50 - 40 - 30 - 20

Alt V Sits - 42 - 36 - 30 - 24

Scale as reqauired

"Tuesday WOD"

Tuesday 04/05/10

"Tuesday WOD"

"Beatdown"

R/R/X - 500 - 750 - 1000 - 750 - 500

Power Clean - 21 - 18 - 15 - 12 - 09

DB Push Press - 09 - 12 - 15 - 18 - 21

Men 40 kg/17.5 kg

Ladies 25 kg/10 kg

Scale as required

"Monday WOD"

Monday 03/05/10

"Monday WOD"

"Monday Monster"

10 Power Snatch 45 kg/30 kg

20 CTB Pull ups

30 pole Jumps 24"/20"

40 Power Clean & Push Press 45 kg/30 kg

30 Pole Jumps 24"/20"

20 CTB Pull ups

10 Power Snatch 45 kg/30 kg

Scale as required

"Kev's Sunday Session"

Sunday 02/05/10

"Kev's Sunday Session"

"It's All Jillian's Fault"

3 Rounds for time

Up & Down Walking Lunges

50 Squats

Up & Down Standing Long Jump

25 Back Extensions