"Friday WOD"

Friday 31/12/10

"A Hell Of A Way To End The Year"

200 m Row

10 Push ups

200 m Row

10 Squats

200 m Row

10 Sit ups

200 m Row

10 Back Ext

200 m Row

10 Pull ups

+

75 GTOH 45/30 kg

+

10 Pull ups

200 m XFT

10 Back Ext

200 m XFT

10 Sit ups

200 m XFT

10 Squats

200 m XFT

10 Push ups

200 m XFT

Scale as required

"Thursday WOD"

Thursday 30/12/10

Deadlift Build 1 - 1 - 1 - 1 - 1

Warm up 10 - 6 - 4 - 2 - 1

5 x 1 Try to increase weight each round

"Wednesday WOD"

Wednesday 29/12/10

"It Came from A Gym Down Under"

Bear Complex

1 Rep of each x 7

Power Clean

Front Squat

Front Push Press/Thruster

Back Squat

Back Push Press/Thruster

+

250 m

AMRAP 20

Scale as required

"Tuesday WOD"

Tuesday 28/12/10

800 m

50 Upright Row 15/10

30 WBS 9/5

10 x 10 m Farmers Walk 24/12

800 m

30 DB Bench Press 20/12.5

40 KBS 24/16

30 Shoulder Press

Scale as required

"Monday WOD"

Monday 27/12/10

Compare to 27/12/09

1000 m Row

50 Squats

40 DB Push Press 15/10

30 Alt Leg lunge

20 Hand Release push ups

10 DB Sh/Press

10 Burpees

20 KTE

30 MB Squat Cleans

40 Sit ups

50 Squats

1000 m XFT

Scale as required

Closed Christmas day & Boxing day

"Christmas Eve WOD"

Friday 24/12/10

40 Snow Ball throws

3 Pass the Parcel

800 m Sleigh Rides

50 Chimney Climbs

20 Jumps for joy

5 Turkees

1 Mince pie

Scale as required

"Thursday WOD"

Thursday 23/12/10

"Same WOD 1 Year On"

500 m

30 Sit ups

10 Push ups

750 m

20 Sit ups

20 Push ups

1000 m

10 Sit ups

30 Push ups

750 m

20 Sit ups

20 Push ups

500 m

30 Sit ups

10 Push ups

Scale as required

"Wednesday WOD"

Wednesday 22/12/10
"The Twelve Days of Christmas"
1 MB Sit up

200 mtrs

3 Push ups

4 Pull ups

5 KBS

6 Squats

7 Sit ups

8 KBS

9 Alt Leg Lunges

10 Back Extensions

11 HPCL & PP

400 mtr Row
Follow as you would the song

"Tuesday WOD"

Tuesday 21/12/10

" How Hard Can It Be"

AMRAP 20

5 Burpees

10 Push ups

15 Sit ups

20 Squats

Scale as required

"Monday WOD"

Monday 20/12/10

"Kerri"

21 - 15 - 09

BB Thruster 32.5/22.5

Pull ups

1000 m

09 - 15 - 21

Pull ups

BB Thruster 32.5/22.5

Scale as required

Kev's Sunday Session"

Sunday 19/12/10

"Cindy + 6"

AMRAP 20

11 Pull ups

16 Push ups

21 Squats

"Saturday Slaughter"

Saturday 18/12/10

400 m

3 Rounds of

10 Deadlift

3 Power Clean

10 Push Press

400 m

2 Rounds of

20 Bar Jumps or DU's

5 Front Squat

20 Bar Jumps or DU's

5 Front Squat

400 m

3Rounds of

10 Push Press

3 Power Cleans

10 Deadlift

Ladies 35 kg

Men 50 kg

Big Bad Boys 60 kg

Scale as required

"Friday Frolic"

Friday 17/12/10

"BBC Build"

Power Clean

Front Squat

Push press

Back Squat

Back Push Jerk

5 Reps of each round 1

4 Reps of each round 2

3 Reps of each round 3

2 Reps of each round 4

1 Rep of each round 5

5 Rounds 2-3 mins between rounds

Increase weight each round

"Wednesday"

Wednesday 15/12/10

"Julie - 40"

400 m

40 Deadlift 40/30

40 Sit ups

400 m

40 Hang Power Clean 40/30

40 Squats

400 m

40 Push Press

40 Bar Jumps

400 m

40 Ground To Over Head 40/30

400 m

Scale as required

"Tuesday"

Tuesday 13/12/10

"999"

333 m

DB Bench Press - Dips

8 - 1

7 - 2

6 - 3

5 - 4

4 - 5

3 - 6

2 - 7

1 - 8

333 m

Dips - DB Bench Press

8 - 1

7 - 2

6 - 3

5 - 4

4 - 5

3 - 6

2 - 7

1 - 8

333 m

DB Bench Press 20/12.5

Scale up or down as required

"Kev's Sunday/Monday Session"

Sunday/Monday 12 & 13/12/10

3 Rounds or AMRAP 20

22 KBS 28/24/16

22 Box Jumps 24"20"16"

400 m

22 Burpees

22 WBS 9/7/5

Scale as required

"Saturday Slaughter"

Saturday 11/12/10

AMRAP 20

330 m Row

10 Deadlift

12 Hang Power Clean

11 Push Press

Some time during the 20 mins fit in 66 WBS

Use 60% of 1 RM

"Frday Frolic"

Friday 10/12/10

"Team WOD"

In teams of Two Alternating each exercise

Complete Twice

21 - 18 - 15

Row for Cals

MB Squat Clean & Press 9/7/5

Bench Hops

Push ups

DB Push Press 15/10

Scale as required

"Thursday WOD"

Thursday 09/12/10

"A Kelloggs"

Part 1

In 6mins

500 m

AMRAP

5 Power Snatch 42.5/30

10 Pull ups

2 mins rest

Part 2

In 6 mins

50 Alt DB Lunges 12.5/8

AMRAP

5 Shoulder Press 42.5/30

10 Burpee Bar Jumps

2 mins rest

Part 3

In 6 mins

50 Sit ups

AMRAP

10 Squat Bar Jumps

10 KBS 24/16

Scale as required

"Wednesday WOD"

Wednesday 08/12/10

"MOVE"

AMRAP 20

500 m

21 Sit ups

11 Push ups

21 Squats

Scale as required

"Tuesday WOD"

Tuesday 07/12/10

"War Of Attrition"

21 - 18 - 15 - 12 - 09

Power Snatch 40/27.5

BB Thruster 40/27.5

KTE

Scale as required

"Monday WOD"

Monday 06/12/10

"KKDK - Variation"

800 m

21 - 15 - 09

Russian KBS

SDHP

SA DB Snatch L & R

American KBS

DB Push Press

Use your normal KB and DB weights

"Kev's Sunday Session"

Sunday 05/12/10

AMRAP 20

250 mtr Row

15 Back Extensions

20 Sit ups

25 Squats

Scale as required

"Saturday Slaughter"

Saturday 04/12/10

"Mr Joshua meets The Bear"

Question - How Hard Can It Be?

Answer - Extremely Bloody Hard.

5 Rounds

400 mtrs

30 Sit ups

10 Rep BBC 40/27.5

10 Deadlift

10 Hang Power Clean

10 Front Squat

10 Push Press

10 Back Squat

Scale as required

"Friday Frolic"

Friday 03/12/10

"Ted Rodgers & Dusty Bin"

"THREE"

800 m

3 Rounds of

5 KTE

10 Push ups

15 Squats

"TWO"

800 m

2 Rounds of

21 KBS 24/16

12 Pull ups

"ONE"

800 m

1 Round of

30 MB Squat Cleans 9/7/5

30 Sit ups

Scale as required

"Thursday WOD"

Thursday 02/12/10

"Catch UP"

5 Rounds

500 m

20 Sit ups

15 Weighted Exercise Of Your Choice

Scale as required

"Wednesday WOD"

Wednesday 1/12/10

"The Kidsy"

10 Power Clean & Push Press 65/42.5

5 Rounds of Cindy

1000 mtr Row

5 Rounds of Cindy

10 Power Clean & Push Press 65/42.5

Cindy = 5 Pull ups-10 Push ups-15 Squats

Scale as required