Tuesday 31 May 2011

"Tuesday WOD"

Tuesday 31/05/11

5 x 500 m Row

3 min rest between

OR

AMRAP 20

400 m

15 Reps of Weighted Movement

That you've missed in the last month

Monday 30 May 2011

"Monday WOD"

Monday 30/05/11

"Daniel - Variation"

25 Pull ups

400 m Run

21 Thrusters

25 Pull ups

800 m Run

25 Pull ups

21 Thrusters

400 m Run

25 Pull ups

Men 45 kg - Ladies 30 kg

Scale as required

Sunday 29 May 2011

"Kev's Sunday Session"

Sunday 29/05/11

AMRAP 20

2 Burpees

4 Pull ups

8 Bench Dips

16 DB Bench Press

32 Squats

Scale as required

Friday 27 May 2011

"Friday Frolic"

Friday 27/05/11

Regional game WOD 6

20 Cal Row

30 Didsc Jump Burpees

30 DB GTOH 20/12.5 kg

30 Hanging Toes To Bar

100 ft OH Leg Lunge 20/10 kg

150 ft Sprint

Scale as required

Thursday 26 May 2011

"Thursday WOD"

Thursday 26/05/11

Front Squat

Warm up sets 1 x 10 - 1 x 6 - 1 x 4

Working sets 8 - 8 - 6 - 5 - 5 @ 70% of 1RM

Followed by Mini Wod

5 Rounds of

5 SDHP

5 Front Squat

5 Push Press

45/30 kg

Scale as required

Wednesday 25 May 2011

"Wednesday WOD"

Wednesday 25/05/11

Round 1

500/400 m

40 Squats

30 Sit ups

20 Push ups

10 Pull ups

90 secs rest

Round 2

10 Pull ups

20 Push ups

30 Sit ups

40 Squats

500/400 m

2 mins rest

Round 3

10 Pull ups

20 Push ups

30 Sit ups

40 Squats

500/400 m

Scale as required

Tuesday 24 May 2011

"Tuesday WOD"

Tuesday 24/05/11

"Helen Meets Grace"

Team WOD in pairs

3 Rounds

21 KBS 16/24 kg each

12 Pull ups each

400 m each at the same time

Followed by

30 Reps each

GTOH 60/40 kg

Scale as required

Monday 23 May 2011

"Monday WOD"

Monday 23/05/11


R/R/X - 400 - 400 - 400 - 400


Box Jumps 16 - 24"- 21 - 18 - 15 - 12


KBS 16/24 kg - 21 - 18 - 15 - 12


Pull ups - 21 - 18 - 15 - 12


Scale as required

Sunday 22 May 2011

"Kevin's Sunday Session"

Sunday 22/05/11

10 - 1 : 1 - 10

Box Jumps 24"20"16"

WBS 9/7/5 kg

Pull ups

Scale as required

Saturday 21 May 2011

"Saturday Slaughter"

Saturday 22/05/11

"The Grindy"

10 GTOH 60/40 kg

5 Rounds of Cindy

10 GTOH 60/40 kg

5 Rounds of Cindy

10 GTOH 60/40 kg

Cindy = 5 pull ups - 10 push ups - 15 Squats

Scale as required

Friday 20 May 2011

"Friday Frolic"

Friday 20/05/11

"Mr Joshua"

5 Rounds for time

400 m

30 MB Sit ups

15 Deadlift 115 /75 kg or 665 of 1RM

Scale as required

Thursday 19 May 2011

"Thursday WOD"

Thursday 19/05/11


"Down and Up"


Ring rows ---- 3 - 6 - 9 - 12 - 15

Disc Thrusters 3 - 6 - 9 - 12 - 15

500 m

Ring Rows ---- 15 - 12 - 9 - 6 - 3

Disc Thrusters 15 - 12 - 9 - 6 - 3


Disc scale as required

Wednesday 18 May 2011

"Wednesday WOD"

Wednesday 18/05/11


Push Press 7 x 3 Reps


Mini WOD

5 RFT

10 KBS 28/20 kg

10 Double Push up Burpees


Scale as required

Tuesday 17 May 2011

"Tuesday WOD"

Tuesday 17/05/11


"The Six"


600 m

6 Rounds of

6 WBS 9/7/5 kg

6 Pull ups

6 MB Sit ups 9/7/5 kg

6 Box jumps 24"20"16"

6 Kbs 24/16 kg

6 Squats

600 m

Scale as required

Monday 16 May 2011

"Monday WOD"

Monday 16/05/11


Deadlift 7 x 3 Reps


2000 mtr row

Sunday 15 May 2011

"Kev's Sunday Session"

Sunday 15/05/11

5 Rounds of

30 secs Box Jumps

30 secs PP 45/30 kg

30 secs Rest

Followed by

5 Rounds of

30 secs KBS 24/16 kg

30 secs Squats

30 secs Rest

Scle as required

Saturday 14 May 2011

"Saturday Slaughter"

Saturday 14/05/11

"Saturday Stroll"

400 m

75 m Farmers walk

15 SA CL & P R&L

75 m Farmers walk

30 Alt Arm RKBS

75 M Farmers walk

30 SDHP

75 m Farmers walk

30 Alt Arm RKBS

75 m Farmers walk

15 SA CL & P R&L

75 m Farmers walk

400 m

Use the appropriate KBS for each exercise

Friday 13 May 2011

"Friday Frolic"

Friday 13/05/11

"Team WOD"

AMRAP 15

Run 200 mtrs

9 Power Cleans or Squat Cleans 60/40 kg

Front Squats 60/40 kg

In pairs alternate each exercise

Scale as required

Thursday 12 May 2011

"Wednesday WOD"

Wednesday 11/05/11


AMRAP 20


11 Push ups or 7 Bench HSPU or 4 HSPU


5 Hang Power Cleans 60/40 kg


11 Bench Dips or 7 Bar Dips or 4 Muscle ups


Scale as required

"Tuesday WOD"

Tuesday 10/05/11

Back Squat

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

Working sets 5 x 5 @ 75 - 80% of 1RM

Mini WOD

5 RFT of

10 BB Thrusters 45/30 kg

10 Lateral Bar Jump Burpees

Scale as required

"Thursday WOD"

Thursday 12/05/11

"OMG"

RRX - 500 - 750 - 1000

KBS - 09 - 15 - 21

Squats - 50 - 75 - 100

KBA 24/16 kg

Hardcore version use a sand bag for squats

Scale as required



Monday 9 May 2011

"Monday WOD"

Monday 09/05/11

600 m R/R/X

3 Rounds of

10 pull ups

10 Push ups

600 m R/R/X

3 Rounds of

10 KBS 24/16 kg

10 DB Push Press

600 m R/R/X

3 Rounds of

10 Sit ups

10 Squats

100 m Row

Scale as required

Sunday 8 May 2011

"Kev's Sunday Sessiom"

Sunday 08/05/11

21 - 15 - 09

OHS 42.5/30 kg

Burpees

Scale as required


Strength Session

5 x 5 Bench Press @ 80 - 85 % of 1 RM

Saturday 7 May 2011

"Saturday Slaughter"

Saturday 07/05/11

AMRAP 20

15 SDHP 24/16 kg

15 Sit ups

15 KBS 24/16 kg

200 m Run

Scale as required

Friday 6 May 2011

"Friday Frolic"

Friday 06/05/11

Team WOD

In Teams of two alternating each exercise

AMRAP 20

10 Pull ups

10 Push ups

10 Sit ups

10 Squats

100 mtrs

Scale as required

Thursday 5 May 2011

"Thursday WOD"

Thursday 05/05/11

AMRAP 4

1 Power Clean 32.5/22.5 kg

5 Push Press

2 min Row

2 min rest

AMRAP 4

3 Power Clean 30/20 kg

3 Push Press

2 min Row

2 min rest

AMRAP 4

5 Power Clean 32.5/22.5 kg

1 Push Press

2 min Row

Record Total Reps and Total mtrs Rowed

Scale as required

Wednesday 4 May 2011

"Wicked Wednesday"

Wednesday 04/05/11


1000 m Run/Row


10 Rounds of


10 KBS 24/16 kg


10 Box Jumps 24"20"16"


10 WBS 9/7/5 kg


10 Hand Release Push ups


1000 m Row/Run


Scale as required

Tuesday 3 May 2011

"Tuesday WOD"

Tuesday 03/05/11

"The Camel"

AMRAP 20

5 Pull ups

10 Sit ups

15 BB PP @60-70% of 1RM

20 Squats

200 m Run

Scale as required

Monday 2 May 2011

"Monday WOD"

Monday 02/05/11

AMRAP 5

10 SDHP 40/25 kg

10 DU's/30 Singles

3 mins Rest

AMRAP 5

10 Deadlift 80/50 kg

10 Burpees

3 mins Rest

AMRAP 5

100 m Run

10 Sit ups

Scale as required

Sunday 1 May 2011

"Sunday Strength Session"

Sunday 01/05/11

Back Squat 5 x 5

"Kev's Sunday Session"

Sunday 01/05/11

AMRAP 20

12 Pull ups

21 KBS 24/16 kg

250 M

Scale as required