"Monday Madness"

Monday 31/10/11

3 Rounds For Time

1 x 400 m
2 Laps of
5 Pull ups
10 Push Press 42.5/27.5 kg
15 Back Squat 42.5/27.5 kg

Scale as required
Programming by Neil

"Sunday Session"

Sunday 30/10/11

5 Rounds For Time

500 m
25 Double Unders/60 Singles
15 Push ups
10 Pull ups

Programming by Neil

"Saturday Slaughter"

Saturday 29/10/11

For 20 mins complete

Sit ups --- 2 - 4 - 6 - 8 - 10 - etc
Push ups - 2 - 4 - 6 - 8 - 10 - etc
Squat ---- 2 - 4 - 6 - 8 - 10 - etc
Run ------ 1 - 2 - 3 - 4 - 5 - etc

Programming by Ronnie

"Friday Frolic"

Friday 28/10/11

"Team WOD"

In teams of two

800 m(Split)
20 Deadlift(Each)
600 m(Split)
15 Deadlift(Each)
400 m(Split)
10 Deadlift(Each)
200 m(split)
5 Deadlift(Each)

Use upto 60% of 1RM
Programming by Ronnie

"Thursday WOD"

Thursday 27/10/11

Neil's Holiday WOD 1 "El Greco"

400 m
20 Double unders/60 Singles
20 Hi Reach Sit ups
20 Hang Power Clean 45/30 kg
10 Double Push up Burpees

4 - 5 Rounds or 30 mins

Scale as required
Programming by Neil

Back Squat

Back Squat/Dip (M70kgs/L50kgs)

400 mtrs
20 Back Squat ~ 5 bench/ring dips
600 mtrs
15 Back Squat ~ 10 bench/ring dips
800 mtrs
10 Back Squat ~ 15 bench/ring dips
1000 mtrs
05 Back Squat ~ 20 bench/ring dips

With the bar in either the high-bar squat or low-bar squat, the body position is adjusted to enable the bar to remain over mid-foot

The Kiss of Cindy

The Kiss of Cindy

5 Pull-ups
10 Push Press (50/30)
10 Push-ups
10 Push Press (50/30)
15 Squats
10 Push Press (50/30)
200m

AMRAP 20 minutes

The Sandra

"The Sandra"
400 m
21 - 15 - 09
WBS 9/5 kg & Push ups

400 m
21 - 15 - 09
Pull ups & Squats

400 m
21 - 15 - 09
KBS 24/16 kg & Sit ups

Kev's Sunday Session

Kev's Sunday Session

6 push press 60kg
9 deadlift 60kg
12 burpee

Amrap 10 min

Simples

"Simples"

400m - 21 KBS - 9 Push Press
500m - 18 KBS - 12 Push Press
600m - 15 KBS - 15 Push Press
500m - 12 KBS - 18 Push Press
400m - 9 KBS - 21 Push Press

Team Wham

Team Wham!

1000m A+B
10-1 reps WBS A
1-10 reps Sit-ups B
600m A+B
100KBS A+B
600m A+B
1-10 reps Sit-ups A
10-1 reps WBS B
1000m A+B

Split workload as above.

The Stinger

The Stinger

10rep Deadlift (75% 1RM)
10rep Barbell Push-ups
10rep Dumbbell Thrusters
10rep Burpees
200m Row/Run/XFT

AMRAP 20minutes

The 200

The 200

40 cal row
10 deadlift
10 hang power clean
10 front sqaut
10 push press
10 back squat

40 cal row

10 deadlift
10 hang power clean
10 front sqaut
10 push press
10 back squat

40 cal row

10 deadlift
10 hang power clean
10 front sqaut
10 push press
10 back squat

40 cal row

10 deadlift
10 hang power clean
10 front sqaut
10 push press
10 back squat

40 cal row

men 50kgs, ladies 30kgs

scale to suit

No Name

No Name

200m
10 MB squat clean and press
10 hand release push-ups
10 weighted sit-ups
15 box step with dumbbells
400m
15 MB squat clean and press
15 hand release push-ups
15 weighted sit-ups
20 box step with dumbbells
600m
20 MB squat clean and press
20 hand release push-ups
20 weighted sit-ups
25 box step with dumbbells
400m
15 MB squat clean and press
15 hand release push-ups
15 weighted sit-ups
20 box step with dumbbells
200m
10 MB squat clean and press
10 hand release push-ups
10 weighted sit-ups
15 box step with dumbbells

scale weights to suit

programming by Peter

Monday Max

Monday Max

2 mins maximum reps row (cal)

1 min rest/recovery

2 mins maximum reps Medball sit-ups

1 min rest/recovery

2 mins maximum reps KBS

1 min rest/recovery

2 mins maximum reps WBS

1 min rest/recovery

2 mins maximum reps Lunges

1 min rest/recovery

2 mins maximum reps KB SDHP

1 min rest/recovery

2 mins maximum reps push-ups

scale weights to suit

"Saturday Slaughter"

Saturday 15/10/11

"Team WOD"

In teams of two alternating each exercise

AMRAP 20
250 m
15 KB SDHP 24/16 kg
15 Bench Press 60/40 kg
15 Hi Touch Sit ups
15 MB P/Cl & PP 9/7 kg

Scale as required
Programming by Neil

"Friday Frolic"

Friday 14/10/11

200 m Row
25 Deadlift 60/40 kg
200 m Row
25 HPCL 60/40 kg
200 m Row
25 Front squat 60/40 kg
200 m Row
25 Push Press 60/40 kg
200 m
25 Back Squat 60/40 kg

Can be done as a Team WOD
A Rows and rests while B completes each exercise
2 mins rest and swap
B Rows and rests while A completes each exercise

Scale as required
Programming by Ronnie

"Tuesday 11/10/11

"Thursday WOD"

Thursday 13/10/11

"UFO"

Circuit of
10 KBS 24/16 kg
10 Hi Held Wtd Sit ups 10/5 kg
10 H R Push ups
10 Hang Power Clean & Push Press 45/30 kg

C-300 m-C-200 m-C-100 m-C-200 m-C-300 m-C

Scale as required
Programming by Neil

"Wednesday WOD"

Wednesday 12/10/11

AMRAP 20 or 5 Rounds

10 Vertical Jump
20 Air squats
30 Wtd Leg Lunge 15/10 kg
300 m

Scale as required
Programming by Ronnie

"Tuesday WOD"

Tuesday 11/10/11

Power Clean 5 Reps in 40 secs - 30 secs rest
5 sets Heavy as possible

Partner Relay

Taking turns Row 100 m and 1 Basix suicide Run
Do 5 sets each

Programming by Neil

"Monday WOD"

Monday 10/10/11

"It A Wee Horror"

WBS 9/7/5 kg
Pull ups
10 --- 1
600 m
DB Thrusters 15/10 kg
Sit ups
1 --- 10

Scale up or down as required
Programming by Ronnie

"Kevin's Sunday Session"

Sunday 09/10/11

AMRAP 10
6 Push Press 60/40 kg
9 Deadlift 60/40 kg
12 Burpees

2 Min rest

AMRAP 10
10 WBS 9/7/5 kg
15 KBS 24/16 kg
20 DU's/60 Singles

Scale as required
Programming by Kevin

"Saturday Slaughter"

Saturday 08/10/11

"Team WOD"

In Teams of two alternating each exercise

AMRAP 20
150 m
15 KBS 24/16 kg
15 MB LRC Sit ups 9/7/5 kg
15 SDHP 24/16 kg
DB Push Press 15/10 kg

Scale as required
Programming by Neil

"Friday Frolic"

Friday 07/10/11

BBC 1 rep of each = 1 Set
Deadlift
Power Clean
Front Squat

AMRAP 20
5 Sets - 200 m
6 Sets - 200 m
7 Sets - 200 m
8 Sets - 200 m
9 Sets - 200 m
10 Sets - 200 m
And so on till 20 mins

Men 45 kg - Ladies 30 kg

Scale as required
Programming by Neil

"Thursday WOD"

Thursday 06/10/11

5 Burpees
400 m
3 Rounds of
5 Pull ups
10 Sit ups
15 leg Lunges
600 m
"Invisible Fran"
21 - 15 - 09
Squats - Push ups
600 m
3 Rounds of
5 Pull ups
10 Sit ups
15 Leg Lumges
400 m
5 Burpees

Programming by Ronnie

"Wednesday WOD"

Wednesday 05/10/11

"Deadlift Build"

Warm up sets 10 - 6 - 4 - 2
Working sets 5 - 3 - 3 - 1 - 1 - 1
Increase load each set

AMRAP 7

5 Pull ups
5 weighted push ups
10 Squats

Programming by Neil

"Tuesday WOD"

Tuesday 04/10/11

800 m
15 SA Clean & Press R/L 24/16 kg
15 Pull ups
15 Hi Touch Sit ups
600 m
15 KBS 28/20 kg
15 Hi Touch Sit ups
15 Push ups
400 m
15 SDHP 28/20 kg
15 Hi Touch Sit ups
15 Squats
200 m
15 KB squats28/20 kg
15 Pull ups
15 Hi Touch Sit ups

Scale as required
Programming by Ronnie

"On Ramp WOD"

4 Rounds For Time
300 m
10 Pull ups
15 Squats
20 Hi Touch Sit ups

Programming By Ronnie

"Monday Madness"

Monday 03/10/11

18-15-12-9-6-3
Squat Clean 42.5/30 kg
Bar jumps
Power Snatch
WBS 9/7/5 kg

Scale as required
Programming by Neil

"Kev's Sunday Session"

Sunday 02/10/11

21 - 15 - 09
KB Snatch R
Pull ups
KB Snatch L
Push ups
Sand Bag Run up & dn

Men 20 kg - ladies 12 kg

Scale as required
Programming by Kevin

"Saturday Slaughter"

Saturday 01/10/11

For Time

50 Air Squats
300 m
40 Leg Lunge
400 m
30 Sit ups
500 m
20 Push ups
600 m
10 Pull ups
700 m

Programming by Ronnie