Thursday 30 September 2010

"Thursday WOD"

Thursday 30/09/10
Part 1
In 20 mins
Find your 3 RM for Back Squat
Part 2
In 20 mins
Find your 3 RM for Bench Press

Wednesday 29 September 2010

"Wednesday WOD"

Wednesday 29/09/10
" Ronnie's Return"
400 mtrs
21 - 15 - 09
WBS & Sit ups
400 mtrs
21 - 15 - 09
KBS & Squats
400 mtrs
45 x PCL & PP 40/22.5 kg
Scale as required

Tuesday 28 September 2010

"Tuesday WOD"

Tuesday 28/09/10
10 Rounds of
15 Deadlift 60/40 kg
15 Sit ups
200 mtrs
Scale as required

Monday 27 September 2010

"Monday WOD"

Monday 27/09/10
"Cindy"
AMRAP 20
5 Pull ups
10 Push ups
15 Squats
Alternative version
AMLAP 20
3 Rounds
5 Pull ups
10 Push ups
15 Squats
+
1 x 200 m
Scale as required

Sunday 26 September 2010

"Kev's Sunday Session"

Sunday 26/09/10
Walking Lunges Up & Dn the gym x 4 each Round
Pull ups 21 - 18 - 15 - 12 - 09 - 06
Sit ups - 21 - 18 - 15 - 12 - 09 -06
Scale as required

Saturday 25 September 2010

"Saturday WOD"

Saturday 25/09/10
If you missed the Rows pick one of the Rowing options
If you missed Friday's WOD
Catch up with that
WOD
"Cindy"
AMRAP in 20
5 Pull ups
10 Push ups
15 Squats
Scale as required

Friday 24 September 2010

"Friday WOD"

Friday 24/09/10
If you missed Thursdays Rows
Pick one of the Rowing options
"No moaning - No Bitching - No Gripes - No complaining
Just get it done - 3 - 2 - 1 GO"
WOD
400 m
+
10 Rounds of
7 Deadlift 60/45 kg
15 Sit ups
400 m
+
10 Rounds of
7 HPCL 40/25 kg
15 Bar Jumps
400 m
+
10 Rounds of
7 Push ups
15 Bar Jumps
Scale as required

Thursday 23 September 2010

"Thursday WOD"

Thursday 23/09/10
2 Rounds of XF/WU
WOD
"No Moaning - No Bitching - No Gripes - No Complaining
Just get it done - 3 - 2 - 1 GO
Option 1
9 x 1 min Rows - 1 min rest
Record mtrs for each rep
Option 2
5 x 500 m Rows - 3 mins rest
Record the time per row
and your ave time over the 5 rows
Option 3
3 x 1000 m Rows
Record the time per row
and your ave time over the 3 rows

Wednesday 22 September 2010

"Wednesday WOD"

Wednesday 22/09/10
2 Rounds of XF/WU
WOD
3 Rounds of
400 m Run
50 squats 15 kg sandbag
30 Sit ups
Scale as required

Tuesday 21 September 2010

"Tuesday WOD"

Tuesday 21/09/10
Warm up - 500 m + 1 Round of XF/WU
+
2 x 10 reps of KBS - SDHP( light )
+
3 x 3 reps of HPCL - FSQ - PP 35/22.5 kg
WOD
3 Rounds of
500 m Row
15 x (1 SQCL + 3 PP) 35/22.5 kg
Scale as required

Monday 20 September 2010

"Monday WOD"

Monday 20/09/10
500 m + 2 rounds of XF warm up
+
10 Reps of each(using light weights)
KBS - SDHP - SH/P - PP - PJ
DL - HPCL - BSQ
WOD
5 Rounds of
400 m
15 Shoulder Press 30/20 kg
15 Pull ups
Scale as required

Sunday 19 September 2010

"Kev's Sunday Session"

Sunday 19/09/10
"One For The Little People"
7 Rounds of
7 Push ups
7 Squats
7 Dips
7 SDHP
7 Box Jumps
7 Thrusters
7 Lunges
Scale as required

Saturday 18 September 2010

"Saturday WOD"

Saturday 18/09/10
21 - 15 - 09
KBS 24/16 kg
Box Jumps 24"20"16"
DB Hang Power Clean 20/12.5 kg
K B Squat 24/16 kg
DB Push ups
Scale as required

Friday 17 September 2010

"Friday WOD"

Friday 17/09/10

Friday Frolic

Team WOD

See Ronnie for details

Thursday 16 September 2010

"Thursday WOD"

Thursday 16/09/10
10 Rounds of
200 m
3 Power Clean & Push Press/Jerk
70/50 kg
Scale as required

Wednesday 15 September 2010

"Wednesday WOD"

Wednesday 15/09/10
"Legs, Bums, Tums & Arms"
400 m Run
10 KBS 24/16 kg
20 Pull ups
30 Sit ups
40 Squats
200 m Sandbag Run
50 SDHP 24/16 kg
200 m Sandbag Run
40 Squats
30 Sit ups
20 Pull ups
10 KBS 24/16 kg
400 m Row
Scale as required

Tuesday 14 September 2010

"Tuesday WOD"

Tuesday 14/09/10
"30 Mins"
In 10 mins complete
1000 m Run
AMRAP of
3 HSPU or MB Push ups
6 MB Squat Cleans 9 kg
9 WBS 9 kg
Followed by
In 10 mins complete
100 DU's/ 300 Skips
AMRAP of
3 Burpees
6 Pull ups
9 Squats
Followed by
In 10 mins complete
1000 m Row
AMRAP of
3 Clapping Push ups
6 Hanging KTE's
9 Alt Leg lunges
Complete all three 10 min sections non stop
Scale as required

Monday 13 September 2010

"Monday WOD"

Monday 13/09/10
10 Rounds of
200 m Row
3 Deadlift 140/90 kg
Scale as required

Sunday 12 September 2010

"Kev's Sunday Session"

Sunday 12/09/10
AMRAP in 20
5 Sumo Squat Box Jumps
10 Man Eaters
15 MB Sit ups LRC
Scale DB's and MB's to suit

Saturday 11 September 2010

"Saturday WOD"

Saturday 11/09/10
"Easy To Read - Hard To Do"
400 m
50 DB step ups 14" 10/5 kg
25 sit ups
25 Sand Bag Squats
200 m
50 DB Step ups
20 KBS 24/16 kg
20 DB Push Press 20/12.5 kg
200 m
50 DB Step ups
15 Push ups
15 DB HPCL 20/12.5 kg
200 m
50 DB Step ups
20 Double Push up Burpees
400 m
Scale as required

Friday 10 September 2010

"Friday Frolic"

Friday 10/09/10
Warm up 500 m Row + XF warm up + 2 x 10 OHS
Part 1
3 x 500 m Row Flat out - 3 mins rest
Part 2
3 Rounds of
10 Pull ups
15 Deadlift 70/50 kg
20 Sand Bag PCL & SH/P
25 Sit ups
30 Bar jumps
Scale as required

Thursday 9 September 2010

"Thursday WOD"

Thursday 09/09/10
"Oh Look Honey It,s Triplets or Even Quads"
6 min time limit for Parts 1 - 3
Part 1
3 Rounds of
25 WBS 9/6 kg
25 Push ups
2 mins Rest
Part 2
3 Rounds of
20 Pull ups
20 MB Squats
2 mins Rest
Part 3
3 Rounds of
15 Cal Row
15 Double unders/ 45 Singles
Part 4
Complete any reps that you failed to complete in the given time limit
Scale as required

Wednesday 8 September 2010

"Wednesday WOD"

Wednesday 08/09/10
Part A
3 Rounds of the XF warm up - NO EXCEPTIONS
Anyone who can't remember what it is will be rewarded with 100 Burpees
Part B
5 Rounds of
250 m Run/Row
10 Front Squat 60/42.5 kg
15 MB Sit ups LRC 9/7/5 kg
20 Box Jumps 24"20"16"
Scale as required

Tuesday 7 September 2010

"Tuesday WOD"

Tuesday 07/09/10
"One Year On"
"Beatdown Variation"
R/R/X - 500 - 750 - 1000 - 750 - 500
K B S -----21 --- 18 --- 15 ---12 ---09
DB/PP --- 09 --- 12---15 ---18 --- 21
Men 24 - 20 - Ladies 16 - 12.5
Scale as required

Monday 6 September 2010

"Monday WOD"

Monday 06/09/10
Part 1
OHS 5 - 5 - 5
Warm up sets 10 - 10 - 6
Part 2
One min work - One min rest of
BB Thruster 50/35
KBS 24/16
Sit ups
Burpees
2 Rounds
Record the number of reps completed in each round
Scale as required

Sunday 5 September 2010

"Kevin's Sunday Session"

Sunday 05/09/10
Insertion
800 m Run
Mission
15 min AMRAP
15 Pull ups
12 Sit ups
9 SDHP
6 Box Jumps
Extraction
800m Run
Scale as required

Saturday 4 September 2010

"Saturday WOD"

Saturday 04/09/10
AMRAP 20
300 m R/R/X
5 Shoulder Press@ 75% of 1RM
10 KBS 24/16
15 Pull ups
Scale as required

Friday 3 September 2010

"Friday Frolic"

Friday 03/09/10
AMRAP 20
9 WBS 9/5
9 DB Push ups
9 Pull ups
9 Box Jumps
9 Sit ups
9 Cal Row
As it was Bobby's birthday(54)
The workout was completed as a team WOD
Two in each team and you had to make up a name for your
Team with the name Bobby in it. IE Greyfriars Bobby
The Bobby Dazzlers etc
Team member A starts at WBS
When he completes the DB push ups
B can start the WBS
The round is completed when B finishes the Row

Thursday 2 September 2010

"Thursday WOD"

Thursday 02/09/10
Part 1
1000 m Run or Row Time Trial
Part 2
In 10 mins establish a Cluster
(Squat/Power Clean Thruster) 1RM
Part 3
5 Rounds of
5 Clusters 60 kg/40 kg
10 CTB Pull ups
scale as required
Part 4
Practise anything you want

Wednesday 1 September 2010

"Wednesday WOD"

Wednesday 01/09/10
21 - 15 - 09
400 m Run/Row
Russian KBS
KB SA P/Clean R & L
American KBS
Gobblet Squats
Alt SA Russian KBS
+
400 m Finnisher
Men 24 kg - Ladies 16 kg
Scale as required