Saturday 30 April 2011

"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 29 April 2011

"Friday Frolic"

Friday 29/04/11


Team WOD


AMRAP 20


3 Sandbag Runs


6 Goblet Squats


9 DB Push Press


200 m Each




Thursday 28 April 2011

"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 27 April 2011

"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 26 April 2011

"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 25 April 2011

"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

Sunday 24 April 2011

"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 23 April 2011

"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 22 April 2011

"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 21 April 2011

"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 20 April 2011

"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 19 April 2011

"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 18 April 2011

"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 17 April 2011

"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 16 April 2011

"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 15 April 2011

"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 14 April 2011

"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 13 April 2011

"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 12 April 2011

"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

Monday 11 April 2011

"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 9 April 2011

"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 8 April 2011

"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 7 April 2011

"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 6 April 2011

"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

Tuesday 5 April 2011

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 4 April 2011

"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 3 April 2011

"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 2 April 2011

"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 1 April 2011

"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