"Monday WOD"

Monday 31/01/11

AMRAP

1 Push Press - 1 Box Step - 1 PP on top of Box

2 of each

3 of each

4 of each

5 of each

400 m

Use DB's for PP

Scale as required

"Kev's Sunday Session"

Sunday 30/01/11

5 Rounds

400 m

20 Sit ups

15 KBS 24/16

10 BB Bent Over Row

Scale as required

"Saturday Slaughter"

Saturday 29/01/11

As Friday

or

On the min every min for 10 mins

3 Pull ups

6 Push ups

9 Squats

Then do as many Thrusters as you can

in the remainder of the min

Total up your reps and multiply by the weight used

You pick your own weight

Choose wisely

"Friday Frolic"

Friday 28/01/11

"Shaza's Birthday Choice"

In Teams of Two alternating each exercise

AMRAP 25

200 m Row

15 BB Bench Press 60/40

25 Sit ups

Scale as required

"Thursday WOD"

Thursday 27/01/11

AMRAP 20

3 Pull ups

6 Push up

9 Squats

15 KBS 24/16

400 m

Scale as required

"Wednesday WOD"

Wednesday 26/01/11

"Foundation Session"

Warm up sets 10 - 6 - 4 - 2

Back Squat 5 x 5 Reps

Use the same weight for each set

"Tuesday WOD"

Tuesday 25/01/11

"Tuesday Triple"

1st AMRAP 5

10 WBS

10 Sit ups

2 min Rest

2nd AMRAP 5

10 Box jumps

10 Pull ups

2 min Rest

3rd AMRAP 5

7 Cal Row

10 KB SDHP

Scale as required

Monday WOD"

Monday 24/01/11

"Missed But Not Forgotton - Jack La Lanne RIP"

3 Rounds

Deadlift 65% 1RM

50 Double Unders

Sub 50 Bar Jumps + 20 Squats for DU's

Scale as required

"Kev's Sunday Session"

Sunday 23/01/11

AMRAP 20
400 m
7 Hang Power Clean & PP 60/40
11 Pull ups

Scale as required

"Saturday Slaughter"

Saturday 22/01/11

1-2-3-4 etc of each exercise

AMRAP 20

Run lap of gym

Push up

Sit up

Squat

Add a rep on each round

"Friday Frolic"

Friday 21/01/10

"Team WOD"

In Teams of Two

Row (Cals) * - 18 - 15 - 12

DB Thruster - 18 - 15 - 12

Air Sqauts --- 18 - 15 - 12

Bench Hops -- 18 - 15 - 12

Push ups ---- 18 - 15 - 12

MB Sit ups -- 18 - 15 - 12

Team completes 2 rounds

Single does 1 Round

* Teams do 9 cals each/ 8 & 7/ 6 cals each

Scale as required

"Thursday WOD"

Thursday 20/01/11

AMRAP 20

400 m

20 Squat Lateral Bar Jumps

15 Hang Power Hi Pulls 45/30 kg

Scale as required

"Wednesday WOD"

Wednesday 19/01/11

"January Sale - 3 For The Price Of 1"

Offer must end at 9 pm Today

Deal 1*

AMRAP 5

7 DB Push Press 20/12.5

10 KBS 24/16

2 Mins Rest

Deal 2*

AMRAP 5

100 m

15 Squats

2 Mins Rest

Deal 3*

AMRAP 5

10 MB SQuat Clean & Press

10 Pull ups

*All Deals are subject to change

Depending on how the management

are feeling at any particular time.

Scale as required

"Tuesday WOD"

Tuesday 18 /01/11

AMRAP 20

5 Diabolicals 15/9 kg

10 Push ups

15 Sit ups

20 Squats

Diabolical: A Burpee with a DB Power Clean & Push Press

Scale as required

"Monday WOD"

Monday 17/01/11

4 Rounds

21 Deadlift @ 50% 1RM

12 Pull ups

9 Sit ups

500 M

Scale as required

"Kev's Sunday Session"

Sunday 16/01/11

AMRAP 20

10 Squats

20 KBS 24/16

300 m

Scale as required

"Saturday Slaughter"

Saturday 15/01/11

25 WBS

25 Pull ups

25 Sit ups

25 Push ups

25 KBS 24/16

1000 m XFT

1000 m ROW

25 KBS

25 Push ups

25 Sit ups

25 Pull ups

25 WBS

Scale as required

"Friday Frolic"

Friday 14/01/11

Front Squat 2 x 7 - 2 x 5 - 2 x 3 Reps

Warm up sets 10 - 6 - 4 - 2

7 Rounds

7 WBS

7 Pull ups

7 DB HPCL & PP 20/12.5

Scale as required

"Thursday WOD"

Thursday 13/01/11

"Karen's Choice"

3 Rounds

800 m

10 Power Clean & Push Jerk 60/40

Scale as required

"Wednesday WOD"

Wednesday 12/01/11

Bench Press 3 x 5 Reps

Warm up sets 10 - 6 - 4 - 2 increasing weight each set

+

AMRAP 15

250 m or 30 Box step 16"

25 push ups

Scale as required

"Tuesday WOD"

Tuesday 11/01/11

"Bodyweight Gone Bad"

3 Rounds 1 min work - 15 sec rest

Push ups

Squats

Run 15 m

Pull ups

Sit ups

1 min rest between rounds

Total up reps to get a score

Run 15 m - count reps x 10

"Monday WOD"

Monday 10/01/11

400 m

15 Thrusters 45/30

15 Pull ups

400 m

30 Power Clean & Push Jerk

400 m

15 OHS

15 Burpee Bar Jumps

400 m

Scale as required

"Kev's Sunday Session"

Sunday 09/01/11

"Body Weight Gone Bad"

1 min work 15 secs between exercises

3 Rounds

Push ups

Squats

Run

KTE

DU's/Singles

Record reps and total up to get a score

"Saturday Slaughter"

Saturday 08/01/11

800 m

Deadlift @ 65% 1RM

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

Box Jump 24" 20-18-16

14-12-10-08-06-04-02

800 m

Scale as required

" Friday Frolic"

Friday 07/01/11

60 sec Work - 60 sec Rest

1) Pulldowns 12/8

2) Box Step 16"

3) KBS 24/16

4) Sit ups

5) KB SDHP 24/16

6) Air Squats

7) Pull ups

8) WBS 9/5

9) XFT(cal)

10) DB Push Press 15/10

11) The Plank

12) Push ups

13) Row(cal)

14) The Chair

15) Alt Leg lunges

16) Waiter Hold

Record your reps/cal

Total up to get a score

For the Chair, the Plank and Waiter hold score 60

Deduct 10 every time you have to touch down

Scale as required

"Thursday WOD"

Thursday 06/01/11

"2011"

800 m Row

20 KBS 24/16

11 Pull ups

11 Shoulder Press 40/27.5

20 Squat Clean 60/40

11 Shoulder Press 40/27.5

11 Pull ups

20 KBS 24/16

800 m XFT

Scale as required

"Wednesday WOD"

Wednesday 05/01/11

R/R/X -400 - 600 - 800 - 1000

Back Sq - 20 - 15 - 10 - 5

Use 65 - 70% of 1RM

"Tuesday WOD"

Tuesday 04/01/11

"Megan's Choice - Variation"

5 BW Deadlift

10 Bar Push ups

15 DU's or 20 Bar Jumps

200 m Row

10 Rounds or AMRAP 20

Scale as Required

"Monday WOD"

Monday 03/01/11

"In The Beginning"

3 Rounds

8 mins Row/XFT

10 SA DB/KB Clean & Press 20/12.5 kg

During the 8 mins complete the following

Round 1

2.15 do 10 Sit ups

4.45 do 10 Back ext

6.15 do 10 Push ups

Round 2

2.15 do 10 Pull ups

4.45 do 10 Good Morning

6.15 do 10 Squats

Round 3

2.15 do 10 Shoulder Press

4.45 do 10 sec Samson Stretch

6.15 do 10 OHS

Use a pole as required

Saturday 1st & Sunday 2nd Closed