Friday 31 December 2010

"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 30 December 2010

"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 29 December 2010

"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 28 December 2010

"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 27 December 2010

"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

Friday 24 December 2010

"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 23 December 2010

"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 22 December 2010

"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 21 December 2010

"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 20 December 2010

"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

Sunday 19 December 2010

Kev's Sunday Session"

Sunday 19/12/10
"Cindy + 6"
AMRAP 20
11 Pull ups
16 Push ups
21 Squats

Saturday 18 December 2010

"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 17 December 2010

"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 15 December 2010

"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 14 December 2010

"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

Monday 13 December 2010

"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 11 December 2010

"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

Friday 10 December 2010

"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 9 December 2010

"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 8 December 2010

"Wednesday WOD"

Wednesday 08/12/10
"MOVE"
AMRAP 20
500 m
21 Sit ups
11 Push ups
21 Squats
Scale as required

Tuesday 7 December 2010

"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 6 December 2010

"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

Sunday 5 December 2010

"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 4 December 2010

"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 3 December 2010

"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 2 December 2010

"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 1 December 2010

"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