"Sunday Session"

Sunday 31/07/11

"A War of Attrition"

25 KBS 24/16 kg

5 Rounds of 5 Rep BBC

5 Deadlift

5 HPC

5 F/Squat

5 P/Press

5 B/Squat

1000 m

5 rounds of 5 Rep BBC

25 KBS 24/16 kg

Men 40 kg - Ladies 25 kg

Scale as required

Programming by Neil

"Saturday Slaughter"

Saturday 30/07/11

21 - 15 - 09

Box Jumps 24"20"16"

KBS 24/16 kg

BB Push Press 40/25 kg

50 - 40 - 30

Du's/Singles x 3

Sit ups

Scale as required

Programming by Neil

"Friday Frolic"

Friday 29/07/11

"Team WOD"

In teams of two alternate each exercise

AMRAP 20

5 Burpees

10 HR push ups

15 MB LRC Sit ups

100 m

100 m

Scale as required

Programming by Neil

"Thursday WOD"

Thursday 28/07/11

Shoulder Press

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

Working sets 4 x 5 Build

Push Press Build 3 x 5

Followed by Mini Wod

30 - 20 - 10

WBS 9/7/5 kg

Pull ups

Scale as required

Programming by Ronnie

"Wednesday WOD"

Wednesday 27/07/11

300 m

30 KBS 24/16 kg

300 m

30 SDHP 24/16 kg

300m

30 SA Power Clean & Push Press 24/16 kg

300 m

30 KB Squat

300 m

30 Alt RKBS 24/16 kg

300 m

30 KG/DB Thruster 16/8 -12 kg

Scale as required

Programming by Neil

"Tuesday WOD"

Tuesday 26/07/11

20 Pull ups

100 m

20 DB HPCL & SH Press

100 m

15 Pull ups

200 m

15 DB HPCL & SH Press

200 m

10 Pull ups

300 m

10 DB HPCL & SH Press

300 m

5 pull ups

400 m

5 DB HPCL & SH Press

400 m
Men 20 - Ladies 12.5 kg

Scale as required

Programming by Neil

"Monday WOD"

Monday 25/07/11

"San Diego Starter"

AMRAP 20

400 m

12 Deadflift 50% of 1RM or B/W

21 Box Jumps 24"20"16"

12 DB Push Press 20/12.5 kg

Scale as required

Programming by Neil

"Saturday WOD"

Saturday 23/07/11

Move entire gym from unit 16

to unit 11/13 for time

2 hours and 10 mins

Well doned to all that took part

Programming by Neil and Ronnie

"Friday Frolic"

Friday 22/07/11

Team Wod

In teams of two alternating each exercise

Complete 2 Rounds of

400 m

21 Front Squat

21 MB Squat CL & Press

300 m

15 Front Squat

15 MB Squat CL & Press

200 m

9 Front Squat

9 MB Squat CL & Press

Men 50 kg - Ladies 30 kg

If on your own do one round

Scale as required

Programming by Ronnie

Scale as required

"Thursday WOD"

Thursday 21/07/11

"A Hell Of A Way To Spend Your Birthday"

540 m

54 KBS 24/16 kg

540 m

54 MB Sit ups LRC 9/7/5 kg

540 m

54 Power Clean & Push Press 45/30 kg

Scale as required

Programming by Neil

"Wednesday WOD"

Wednesday 20/07/11

In Teams of two Complete

as many mtrs as possible in 30 mins

Only one team member working at any one time

If doing it on your own

Work for 20 mins

Programming by Ronnie

"Tuesday WOD"

Tuesday 19/07/11

5 RFT

10 Deadlift

5 Hang Power Clean

5 Push Press

500 m

Men 65 kg - Ladies 42.5 kg

Scale as required

Programming by Neil

"Sunday & Monday WOD"

Sunday & Monday 17 & 18/07/11

3 - 4 RFT

20 Cal Row

30 Push ups

40 Sit ups

50 Squats(SB optional)

Scale as required

Programming by Kevin

"Satuday Slaughter"

Saturday 15/07/11

"The Camel" Variation

AMRAP 20

05 Hang Power Cleans 40/25 kg

10 Sit ups

15 Push Press 40/25 kg

20 Squats

Scale as required

Programming by Neil

"Friday Frolic"

Friday 15/07/11

"Simon Says"

800 mtr Row

21 - 15 - 09

Thrusters 45/30 kg

Pull ups

800 mtrs Run

Team version

In teams of two

Double up the Distance and numbers

Scale as required

Programming by Neil

"Julie H"

"Julie H"

Run/Row/Xft EITHER
500m, 750m, 1000,
30 reps Single Arm Hang Power Clean & Push Press (20/12.5)
EITHER 500m, 750m, 1000m
30 reps Dumbbell Swing

repeat

whichever distance option you choose, applies throughout

A "Ronnie Original"

"Wednesday WOD"

Wednesday 13/07/11

"Excellence: Always earned - Never given"

400 m

21 S D H P

400 m

21 Squat Clean

400 m

21 Front Squat

400 m

21 Thruster

400 m

21 Back Squat

400 m

Men 45 kg - Ladies 30 kg

Scale as required

Programming by Neil

"Tuesday WOD"

Tuesday 12/07/11

3 - 5 RFT

400 m

20 Deadlift

20 Push ups

10 Deadlift

10 Push ups

Men 60 kg - Ladies 40 kg

Scale as required

Programming by Ronnie

"Monday WOD"

Monday 11/07/11

"Beatdown"

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

KBS ---- 21 --- 18 --- 15 --- 12 --- 09

DB PP -- 09 --- 12 --- 15 --- 18 --- 21

Men 24- 20 kg

Ladies 16 - 12.5 kg

Scale as required

Programming by Neil

"Saturday WOD"

Saturday 09/07/11

"Steph"

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

P/Clean -- 21 -- 18 -- 15 -- 12 -- 09

P/Press -- 09 -- 12 -- 15 -- 18 -- 21

Men 42.5 kg - Ladies 27.5 kg

Scale as required

Programming by Ronnie

"Friday Frolic"

Friday 08/07/11

"Team WOD"

In teams of two alternate each exercise

AMRAP 20

15 BB Bench Press 60/40 kg

15 MB Sit Ups LRC

200 m

Scale as required

Programming by Ronnie

"Thursday WOD"

Thursday 07/07/11

3 RFT

400 m

Followed by

3 Rounds of Cindy

5 Pull ups

10 Push ups

15 Squats

Followed by

21 KBS 24/16 kg

Scale as required

Programming by Neil

"Wednesday WOD"

Wednesday 06/07/11

"Vanity"

1000 m

10 Reps of each

OHS 27.5 kg

OHS-Sit ups

OHS-Sit ups-MBCL+P

OHS-Sit ups-MBCL+P-LL

OHS-Sit ups-MBCL+P-LL-KBS24/16 kg

OHS-Sit ups-MBCL+P-LL

OHS-Sit ups-MBCL+P

OHS-Sit ups

OHS

1000 m

Scale as Required

Programming by Ronnie

"Tuesday WOD"

Tuesday 05/07/11

"Filthy Fifty"

50 Box Jumps 24"20"16"

50 Junping Pull ups

50 KBS 16/12 kg

50 Alt Leg Lunge

50 Knees To Elbows

50 Push Press 20/12.5 kg

50 Back extension

50 WBS 9/7/5 kg

50 Burpees

50 Double Unders/250 Singles

30 or 40 Rep versions

Scale as required

Programming by Neil

Monday WOD"

Monday 04/07/11

"Lamb's Ladder"

AMRAP 22

12 KBS 24/16 kg

6 Pull ups

200 m

Add 4 KBS - 2 Pull ups - 100 m

Each round until 22 min completed

Scale as required

Programming by Ronnie

"Kev's Sunday Session"

Sunday 03/07/11

AMRAP 20

20 Jumping Squats

15 MB Sit ups LRC

10 HR Push ups

Programming by Kevin

"Saturday Slaughter"

Saturday 02/07/11

7 RFT

200 m

7 Thrusters 40/22.5 kg

7 T2B

7 Power Snatch 40/22.5 kg

7 Burpees

Scale as required

Programming by Neil

"Friday Frolic"

Friday 01/07/11

4 RFT

15 Power Clean Hi Pull 45/30 kg

10 Box Jumps 24"20"16"

15 HR Push ups

400 m Run

Scale As Required

Programming by Neil