"Saturday Slaughter"

Saturday 30/04/11

AMRAP 20

400 m

15 SA CL & PP 20/12.5 kg Each Arm

3 Pull ups

6 Sit ups

9 Squats

Scale as required

"Friday Frolic"

Friday 29/04/11

Team WOD

AMRAP 20

3 Sandbag Runs

6 Goblet Squats

9 DB Push Press

200 m Each

"Thursday WOD"

Thursday 28/04/11

1600 m R/R/X

25 Deadlift 80/55 kg

25 WBS 9/7/5 kg

25 Reverse ALT Leg lunge each leg

25 WBS 9/7/5 kg

25 Deadlift 80/55 kg

1600 m R/R/X

Scale as required

"Wednesday WOD"

Wednesday 27/04/11

"DIGNITAS"

10 Pistols

50 KBS 24/16 kg

200 m Sprint

8 Pistols

40 KBS

200 m Sprint

6 Pistols

30 KBS

200 m Sprint

4 Pistols

20 KBS

200 m Sprint

2 Pistols

10 KBS

200 m Sprint

Scale as required

"Tuesday WOD"

Tuesday 26/04/11

Power Clean

Warm up sets 1 x 6 - 1 x 4 - 1 x 2

Working sets 5 x 5

WOD - AMRAP 20

3 Power Clean 62.5/42.5 kg

5 Front squat 62.5/45.5 kg

7 Box jumps 24"20"16"

200 mtrs

If you can complete 10 Rounds in under 20 mins

You get off early for good behaviour

Scale as required

"Monday WOD"

Monday 25/04/11

50 Walking Lunges

20 Pull ups

50 Box Jumps 20"

20 Double Unders/60 Singles

25 Dips

20 KTE

30 KBS 24/16 kg

20 DB HPC 15/10 kg

25 Back Ext

30 WBS 9/7/5 kg

3 Rope Climbs or 200 m Run

Scale as required

"Kev's Sunday Session"

Sunday 24/04/11

21 - 15 - 09

KBS 24/16 kg

Push ups

Goblet Squats 24/16 kg

1000 m

09 - 15 - 21

Goblet Squats

Push ups

KBS

Scale as required

"Saturday WOD"

Saturday 23/04/11

500 m

15 Deadlift

500 m

15 Hang power Clean

500 m

15 Front Squat

500 m

15 Push Press

500 m

15 Back Squat

Men 40 kg - Ladies 27.5 kg

Scale as required

"Friday Frolic"

Friday 22/04/11

"Grace Done BBC Style"

Complete BBC 30 Reps For Time

BBC

1 Deadlift

1 hang Power Clean

1 Front Squat

1 Push Press

1 Back Squat

Men 52.5 kg - Ladies 35 kg

Scale as required

"Thursday WOD"

Thursday 21/04/11

"Sheila's Gift"

BJ - KBS - Mtrs

21 -- 21-- 200

15 -- 15 -- 400

09 -- 09 -- 600

30 Thrusters 45/30 kg

Mtrs - KBS - BJ

600 -- 09 -- 09

400 -- 15 -- 15

200 -- 21 -- 21

KB's 24/16 kg

BJ's 24"20"16"

Scale as required

"Wednesday WOD"

Wednesday 20/04/11

800 m Run

5 Rounds of

5 Deadlift 100/70kg

10 Pull ups

15 MB Sit ups LRC 9/7/5

800 m Run

Scale as required

"Tuesday WOD"

Tuesday 19/04/11

600 m

MB Slam 10 - 8 - 6 - 4 - 2

Sit ups -- 2 - 4 - 6 - 8 - 10

200 m

Pull ups 5 - 10 - 10 -5

Squats -10 - 15 - 10

200 m

MB Slams 2 - 4 - 6 - 8 - 10

Sit ups -- 10 - 8 - 6 - 4 - 2

600 m

MB 9/7/5

Scale as required

"Monday WOD"

Monday 18/04/11

Warm up 7 Skills Practice

2 x 10 x Snatch Hi Pulls

1 x 10 x Hang Power Clean

3 x 5 x Power Snatch

WOD

30 Push ups

30 Power Snatch

30 Push ups

400 m Run

20 Push ups

20 Power Snatch

20 Push ups

400 m Run

10 Push ups

10 Power Snatch

10 Push ups

Men 35 kg - Ladies 25 kg

Scale as required

"Sunday Power Session"

Sunday 17/04/11

"Power Clean"

Warm up 1 x 10 - 12 x 6 - 1 x 4 - 1 x 2

Working sets 5 - 5 - 3 - 2 - 1

Increase weight each Round

"Saturday & Sunday Sessions"

Saturday 16th & Sunday 17/04/11

15 Power Clean

15 Front Squat

15 Push Press

200 m

10 Power Clean

10 Front Squat

10 Push Press

400 m

5 Power Clean

5 Front Squat

5 Push Press

800 m

Men 42.5 kg - ladies 30 kg

Scale as required

"Friday Frolic"

Friday 15/04/11

"The Scottish Grand national"

Team WOD

6 Hops 10 KBS 24/16 kg

6 Hops 10 DB PP 20/12.5 kg

6 Hops 10 SDHP 24/16 kg

6 Hops 10 H SQ CL 20/12.5 kg

200 m

4 Rounds For time

Scale as required

"Thursday WOD "

Thursday 14/04/11

5 Rounds For Time

11 KBS 24/16 kg

11 SA DB Snatch R & L 20/12.5 kg

11 Goblet Squats 24/16 kg

200 m Sand Bag Run

Scale as required

"Wednesday WOD"

Wednesday 13/054/11

AMRAP 20

5 HSPU/5 HSPU Knees/10 Puush ups

10 MB Squat Clean & Press

15 Sit ups

200 m

Scale as required

"Tuesday WOD"

Tuesday 12/04/11

AMRAP 20

5 Deadlift @ 60-65% 1RM

10 Hand Release Push ups

15 Bar Jumps

200 m

Scale as required

"Sunday & Monday"

Sunday 10th & Monday 11/04/11

21 - 15 - 09

KBS 24/16 kg

DB PP 20/12.5 kg

1000 m RRX

09 - 15 - 21

DB PP 20/12.5 kg

KBS 24/16 kg

Scale as required

"Saturday Slaughter"

Saturday 09/04/11

Team WOD

AMRAP 20

15 Bench Press 60/35 kg

15 MB Sit ups LRC 9/7/5 kg

200 m

In teams of two alternating each exercise

Scale as required

"Friday Frolic"

Friday 08/04/11

20 Pull ups

20 Thrusters 52 .5/35 kg

20 Box Jumps 24"20"16"

20 Deadlift @ 75% 1RM

20 Box jumps 24"20"16"

20 Thrusters 52.5/35 kg

20 Pull ups

Scale as required

"Thursday WOD"

Thursday 07/05/11

AMRAP 7

7 BB Thrusters 52.5/27.5 kg

12 KBS 24/16 kg

7 Squats

3 mins rest

AMRAP 5

800 m

Power Clean & PP 52.5/27.5 kg

2 mins rest

AMRAP 3

8 SDHP 52.5/27.5 kg

4 DB SH Press 20/10 kg

Scale as required

"Wednesday"

Wednesday 06/04/11

Strength

3 x 5 Hang Power Clean

WOD

1 - 10 Power Cleans

In between each set of power Cleans

Complete 1 round of Cindy

5 Pull ups

10 push ups 15 squats

scale as required

Ronnie's 50th Birthday WOD"

Tuesday 05/04/11

"50 Times Around The Sun"

1050 m

+

5 Rounds of

10 KBS 24/16 kg

10 ALT Leg Lunge

10 DB Shoulder Press 20/10 kg

10 SDHP 32/20 kg

10 Pull ups

+

1050 m

Scale as required

"Monday WOD"

Monday 04/04/11

500 m

12 Deadlift 100/70 kg

21 Box Jumps 24"20"16"

500 m

25 DB Thrusters 15/10 kg

15 Pull ups

500 m

12 Deadlift 100/70 kg

21 Box Jumps 24"20"16"

500 m

Scale as required

"Sunday Strength Session"

Sunday 03/04/11

"Shoulder Press Build"

Warm up sets 1 x 10 - 1 x 6 - 1 x 3 - 1 x 1

5 - 7 sets x 3 Reps increasing weight each set

1 x 12 @ 80% 0f Max

"Kev's Sunday Session"

Sunday 03/04/11

3 RFT of

250 n Row

21 Pass Throughs

15 KBS 24/16 kg

09 Sit ups

Scale as rquired

"Saturday Slaughter"

Saturday 02/04/11

500 m

3 Laps of

3 HSPU

5 Power Clean 70/50 kg

7 Pull ups

1000 m

3 Laps of

7 Pull ups

5 Power Clean

3 HSPU

500m

Scale as required

"Friday Frolic"

Friday 01/04/11

"Team WOD"

In Teams of two Alternating each exercise

Complete the following

AMRAP 20

9 Deadlift 70/45 kg

12 Hand Release Push ups

15 Box Jumps 24"20"

Scale as required