Monday 31 January 2011

"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

Sunday 30 January 2011

"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 29 January 2011

"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 28 January 2011

"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 27 January 2011

"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 26 January 2011

"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 25 January 2011

"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 24 January 2011

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

Sunday 23 January 2011

"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 22 January 2011

"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 21 January 2011

"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 20 January 2011

"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 19 January 2011

"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 18 January 2011

"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 17 January 2011

"Monday WOD"

Monday 17/01/11
4 Rounds
21 Deadlift @ 50% 1RM
12 Pull ups
9 Sit ups
500 M
Scale as required

Sunday 16 January 2011

"Kev's Sunday Session"

Sunday 16/01/11
AMRAP 20
10 Squats
20 KBS 24/16
300 m
Scale as required

Saturday 15 January 2011

"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 14 January 2011

"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 13 January 2011

"Thursday WOD"

Thursday 13/01/11
"Karen's Choice"
3 Rounds
800 m
10 Power Clean & Push Jerk 60/40
Scale as required

Wednesday 12 January 2011

"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 11 January 2011

"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 10 January 2011

"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

Sunday 9 January 2011

"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 8 January 2011

"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 7 January 2011

" 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 6 January 2011

"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 5 January 2011

"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 4 January 2011

"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 3 January 2011

"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