"Tuesday WOD"

Tuesday 31/08/10

7 Rounds

5 Deadlift 70/kg/50 kg

7 Pull ups

9 KBS 24 kg/16 kg

11 Box Jumps 24"20"16"

200 m Run

Scale as required

"Monday WOD"

Monday 30/08/10

"You Know The Formula"

Part 1

50 Squats

100 m Sprint

35 Squats

100 m Sprint

20 Squats

100 m Sprint

Part 2

Shoulder Press Build

Warm up 1 x 10 - 1 x 6

5 - 3 - 2 - 2 - 1

Part 3

In 7 mins complete

3 Rounds of

5 Shoulder Press @ 80% of 1RM

10 Box Jumps 24"20"16"

In the time remaining

Row as many mtrs as Possible

" Kev's Sunday Session"

Sunday 29/08/10

AMRAP in 20

600 mtrs

25 Sit ups

20 SA KBS (10 R & L)

15 Push ups

Scale as required

"Saturday WOD"

Saturday 28/08/10

"Megan's Choice"

10 Rounds or AMRAP in 20

5 BW Deadlift

10 Bar Push ups

15 Bar Jumps

200 m

Scale as required

"Friday Frolic"

Friday 27/08/10

400 m

15 Power Clean & Push Jerk

5 Pull ups

400 m

10 P CL & PJ

10 Pull Ups

400 m

5 P CL & PJ

15 Pull ups

400 m

10 P CL & PJ

10 Pull ups

400 m

15 P CL & PJ

5 Pull ups

P CL & PJ 60 kg/40 kg

Scale as required

"Thursday WOD"

Thursday 26/08/10

"Corporal Craig"

"Enlisted"

1000 m Sandbag Run

BB Thruster 42.5 kg/30 kg

21 - 15 - 09

Bar push ups

40 - 30 - 20

Bar jumps

50 - 50 - 50

Building Sandbag Run

75 Sandbag Squats

25 Double Push up Burpees

1000 mtr Sandbag Run

"Civilians"

800 m

21 - 15 - 09

BB Thruster 32.5 kg/22.5 kg

Push ups

+

Building Run

+

09 - 15 - 15

BB Thruster

Push ups

+

800 m

Use of a Sandbag is optional on the Runs

"Wednesday WOD"

Wednesday 25/08/10

"Make Mine A Treble"

Part 1

35 - 25 - 15 - 05

Double Unders

Sit ups

Sub Single Skips x 3 for DU's

Part 2

Heavy Front Squat

5 - 3 - 2 - 2 - 1

Part 3

In 7 mins complete

3 Rounds

Power Clean from floor

Followed by 5 Front Squat

10 Dips

In the time remaining Row as many mtrs as possible

Power Clean/Front squats go as heavy as you can

"Tuesday WOD"

Tuesday24/08/10

"Filthy Fifty"

50 Box Jumps 24"20"16"

50 Jumping pull ups

50 KBS 16 kg/12 kg

50 Walking Lunges

50 Knees To Elbows

50 Push Press 20 kg/15 kg

50 Back Extentions

50 WBS 9 kg/5 kg

50 Burpees

50 Double Unders

Scale as required

"Monday WOD"

Monday 23/08/10

800 m

09 Shoulder Press 45 kg/30 kg

21 KBS 24 kg/16 kg

50 Double Unders/100 Singles

15 Push Press 45 kg/30 kg

15 KBS 24 kg/16 kg

800 m

21 Push Jerk 45 kg/30 kg

09 KBS 24 kg/16 kg

Scale as required

"Sunday WOD"

Sunday 22/08/10

"Kev's Sunday Session"

Run/Row/XFT 400 - 400 - 400 - 400

Wall Ball Shots -- 21 --- 18 -- 15 -- 09

Box Jumps ------ 18 --- 15 -- 09 -- 21

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

Pull ups --------- 09 --- 21 -- 18 -- 15

WBS 9 kg/5 kg

BJ's 24"20"16"

DB PP 17.5 kg/10 kg

Scale as required

"Saturday WOD"

Saturday 21/08/10

"Evilution"

15 Rounds one min work one min rest

Each round will be chosen by the trainer

And will change round to round

Some rounds are 30 secs each of two exercises

Some could well be three exrcises 20 secs each

Each class could well be a differant combiation

From the previous one

Welcome to the unknown and unknowable

"ENJOY"

"Friday WOD"

Friday 20/08/10

"Friday Frolic"

Trial run of the Maxifit Challenge

750 Row L10/L10

50 Upright Rows 15 kg?10 kg

100 Box Steps 14" 2 x 10 kg/5 kg

10 x 10 m Farmers Walk 2 x 25 kg/12.5 kg

100 Bench Jumps 18"

30 Bench Press 50 kg/30 kg

1000 m Run

30 Behind Neck Press 30 kg/20 kg

Scale as required

"Thursday WOD"

Thursday 19/08/10

" A Starter For 1000 Metres "

1000 m Run/Row

+

4 Rounds

9 Pull Ups

12 Hang Power Clean + Front Squat

15 MB Sit Ups

20 Bar Jumps

200 m

Men 60 kg - Ladies 40 kg

Scale as required

"Wednesday WOD"

Wednesday 18/08/10

"I A E"

Insertion

Row 500 m

Assault

AMRAP

15 Squats

12 Push ups

9 SDHP 40 kg/30 kg

6 Box Jump 24/20/16 kg

Extraction

Run 500 m

Scale as required

"Tuesday Wod"

Tuesday 17/08/10

400 m

10 OHS

10 CTB Pull ups

10 BB Push Press

800 m

20 OHS

400 m

20 CTB Pull ups

400 m

20 BB Push Press

800 m

10 OHS

10 CTB Pull ups

10 BB Push Press

400 m

Men 45 kg - Ladies 30 kg

Scale as required

"Monday WOD"

Monday 16/08/10

"WOD A"

In 12 mins establish a Deadlift 3 RM

"WOD B"

"Christine - Three Times A Lady"

Newbees

3 Rounds

500 m

6 Deadlift @ 50% of BW

12 Box Jumps 16"

Novices

3 Rounds

500 m

9 Deadlift @ 75% of BW

15 Box Jumps 20"

Experienced

3 Rounds

500 m

12 Deadlift @ BW

21 Box Jumps 24"

Scale as required

"Kev's Sunday Session"

Sunday 15/08/10

AMRAP in 20

3 Laps of Cindy

5 Pull ups

10 Push ups

15 Squats

+

10 BW Deadlift

20 Bar Jumps

Scale as required

"Saturday WOD"

Satuday 14/08/10

DB Bench Press 21 - 15 - 09

Sit ups 30 - 20 - 10

Double unders 30 - 20 - 10

Pull ups 21 - 15 - 09

Rower 750 - 500 - 250

Men 20 kg - Ladies 12 .5 kg

Scale up or down as required

"Friday Frolic"

Friday 13/08/10

5 Rounds

400 mtrs

15 Power Clean & Push Jerk 45 kg/30 kg

3 mins Rest between Rounds

Record Time for each Round

Scale as required

"Thursday WOD"

Thursday 12/08/10

"Death By KBS"

Option 1

300 KBS

3000 mtrs

Option 2

200 KBS

2000 mtrs

Option 3

125 KBS

1250 mtrs

For every KBS done you must do 10 mtrs and 5 Squats

IE 20 KBS followed by 200 mtrs and 5 Squats

37 KBS followed by 370 mtrs and 5 Squats

Men 24 kg - Ladies 16 kg

Scale as required

"Wednesday WOD"

Wednesday 11/08/10

WOD A

In 12 mins establish a 3 RM Shoulder Press

WOD B

5 Rounds

15 KBS 24kg/16 kg

7 Shoulder Press 35 kg/25 kg

15 MB Sit ups 9 kg/5 kg

10 CTB Pull ups

Scale as required

"Tuesday WOD"

Tuesday 10/08/10

"BASIX"

AMRAP in 20 mins

250 mtrs

10 Sit ups

15 DB Push Press 20 kg/12.5 kg

20 Air Squats

Scale as required

"Monday WOD"

Monday 09/08/10

"Blood 'n' Guts"

WOD A

In 12 mins establish Power Clean 3RM

WOD B

Using 75% of Your Power Clean 1RM

21 Hang Power Cleans

800 mtrs

15 Hang Power Cleans

800 mtrs

09 Hang Power Cleans

800 mtrs

WOD C

If you use chalk CLEAN UP afterwards

"Sunday WOD"

Sunday 08/08/10

"Kev's Sunday Session"

AMRAP in 20 mins

05 Pull ups

10 DB Leg Lunge

15 DB Push Press

OR

5000 m Run/Row

"Saturday WOD"

Saturday 07/08/10

3 - 5 Rounds

21 SDHP 35 kg/ 22.5 kg

15 Thrusters 35 kg/22.5 kg

09 KBS 24 kg/16 kg

400 mtrs

Scale as required

"Friday WOD"

Friday 06/08/10

"Friday Frolics"

Team WOD

Complete the following

Row 5000 mtrs

400 Step ups

200 KBS

200 WBS

Finisher 12 Burpee/5 press ups

Only one team member at any one exercise at a time

"Wednesday WOD"

Wednesday 04/08/10

"I - A - E"

"Insertion"

Run/Row 750 - 500 - 250

B/Jump --- 9 --- 9 --- 9

Sit ups ---- 9 --- 9 --- 9

"Assault"

Mini Grace 20 x GTOH 60 kg/40 kg

"Extraction"

B/Jump --- 9 --- 9 --- 9

Sit ups ---- 9 --- 9 --- 9

Run/Row 250 - 500 - 750

Box Jump 16" - 20" - 24"

Scale as required

"Tuesday WOD"

Tuesday 03/08/10

Part A

In 12 mins establish your Back Squat 3 RM

Part B

Rower - 250 - 250 - 250 - 250

B/Squat -20 -- 15 -- 10 -- 05

Burpees -05 -- 10 -- 15 -- 20

Use 60% 0f your 1RM

"Monday WOD"

Monday 02/08/10

"Pick One Or The Other"

Option A

22 Sit ups

22 WBS 9 kg/5-7 kg

22 Pull ups

22 KBS 24 kg/16 kg

22 Push ups

2000 mtrs

22 Push ups

22 KBS 24 kg/16 kg

22 Pull ups

22 WBS 9 kg/5-7 kg

22 Sit ups

Scale as required

Option B

BB Bear complex

5 Reps of each

Deadlift

Hang power clean

Front Squat

Push Press

Back Squat

AMRAP in 20

Can be done as a team of two alternating rounds

Men 32.5 kg - Ladies 22.5 kg

Scale as required

"Sunday WOD"

Sunday 01/08/10

"Kev's Sunday Session"

AMRAP in 20 mins

400 mtrs

15 WBS 9 kg/5 - 7 kg

10 Pull ups

Scale as required