"Wicked Wednesday"

Wednesday 30/11/11

5 x 5 Power Clean

10 RFT or AMRAP 20
200 m
10 Deadlift @50% 1RM
10 Bar Push ups

Scale as required
Programming by Neil

"Tuesday WOD"

Tuesday 29/11/11

"Bahia"

1000 m
18 Hang Power Clean 42.5/27.5 kg
12 Push Press
50 Squats
15 HPC
15 PP
50 Squats
15 HPC
15 PP
50 Squats
12 HPC
18 PP
1000 m

Scale as required
Programming by Ronnie

"Monday Madness"

Monday 28/11/11

5 x 5 Heaving Snatch Balance 20/15 kg

5 RFT
15 MB Slams 9/7/5 kg
20 Sit ups
10/10 SA Hang Power Snatch
20 Alt Leg Lunges

Scale as required
Programming by Neil

"Kev's Sunday Session"

Sunday 27/11/11

Row/XFT - 800 - 600 - 400 - 200
KBS - 05 - 10 - 15 - 20
Pull ups - o5 - 10 - 15 - 20
Burpees - 05 - 10 - 15 - 20

Scale as required
Programming by Kevin

"Saturday Slaughter"

Saturday 26/11/11

"Team WOD"

In teams of two complete the following

1500 m
300 WBS 9/7/5 kg
300 Sit ups
300 KBS 24/16 kg

Scale as required
Programming by Peter

"Foley's Friday Frolic"

Friday 25/11/11

1 RFT

15 Squat Clean Thruster42.5/30 kg
30 Pull ups
30 KBS 28/20 kg
30 Box Jumps 24"20"16"
30 Shoulder Press 42.5/30 kg
30 MB LRC Sit ups 9/7/5 kg
30 HR Push ups
30 Toes To Bar
15 Squat Clean Thruster 42.5/30 kg

Scale as required
Programming by Neil

"Thursday WOD"

Thursday 24/11/11

10 RFT
6 HR Push ups or 3 HSPU
5 Deadlift @50% of 1RM
6 CTB Pull ups
40 DU's or 100 Singles

Programming by Peter

"Wednesday WOD"

Wednesday 23/11/11

800 m Row/XFT
10 Reps down to 1 Rep
Hang Power Clean 62.5/42.5 kg
Push Press or Push Jerk
Toes To Bar
1600 m Cycle L12/8

Scale as required
Programming by Neil

"Tuesday WOD"

Tuesday 22/11/11

6 min AMRAP
15 KBS 24/16 kg
15 Box Step 24"20"16"

2 Min Rest

6min AMRAP
15 Deadlift 60/40 kg
15 HR Push ups

2 min Rest

6 min AMRAP
15 DB Thrusters 15/10 kg
15 Sit ups

2 min Rest

10 x 5 rep Push up Burpees

Scale as required
Total up reps done to get a score
Programming by Peter

"Monday Madness"

Monday 21/11/11

5 x 5 OHS Foundation Work

1 RFT

25 DB Shoulder Press 20/12.5 kg
50 WBS 9/7/5 kg
75 Hang Power Snatch 20/15 kg
100 DU's/300 Singles
1000 m Cycle L15/10

Scale as required
Programming by Neil

"Kev's Sunday Session"

Sunday 20/11/11

5 RFT
50 DU's
6 Squat clean 60/40 kg
11 Toes To Bar
17 KBS 24/16 kg

Scale as required
Programming by Steph

"Saturday Slaughter"

Saturday 19/11/11

"Team WOD"

In teams of two alternating each erxercise

AMRAP 20
200 m(400 Cycle L12/8)
15 deadlift 60/40 kg
15 DB Bench Press 20/12.5 kg
15 Pull ups
15 MB Power Cl & Press 9/7 kg

Scale as required

Programming by Neil

"Freaky Friday"

Friday 18/11/11

50 BB Push Press 40/27.5 kg
1000 m XFT L150/100
50 KBS 24/16 kg
50 sit ups
1000 m Row
50 Sit ups
50 KBS 24/16 kg
2000 m Cycle L12/8
50 BB Push Press

Scale as required
Programming by Neil

"Thursday WOD"

Thursday 17/11/11

"Make up Day"

Pick any exercise of your choice that you need to practice

1 RFT
800 m
20 Reps
600 m
30 Reps
400 m
40 Reps
200 m
50 Reps
100 m

Programming by Ronnie

"Wednesday WOD"

Wednesday 16/11/11

Shoulder Press 5 x 5 Reps
@ 80% of 1RM

5 RFT or AMRAP 10

5 Power Clean 65/45 Kg
10 BB Push ups
15 Sit ups
20 Bar Jumps

Scale as required
Programming by Neil

"Monday"

Monday 14/11/11

R/X/Cx2 - 200 - 400 - 600
DB PP 20/12.5 kg - 09 - 15 - 21
Deadlift 90/60 kg - 21 - 15 - 09
KBS 24/16 kg - 09 - 15 - 21

Scale as required
Programming by Neil

"Tuesday WOD"

Tuesday 15/11/11

Kettle/Spinercise

4 mins W/U Cycle @ 80 -100 - RPM L 6 - 12
21 KBS
12 mins Hill Cycle @ 70 RPM L 10 - 25
21 KBS
8 mins Sprint Cycle @ 90 - 110 RPM L 10 - 12
21 KBS
8 mins Hill Cycle @ 65 - 70 RPM L 10 - 25
21 KBS
4 mins Sprint Cycle @ 90 - 120 RPM L 10 - 12
21 KBS
4 mins Cool Down @ 60 - 80 RPM L 0 - 4

Programming By Ronnie

Kev's Sunday Session

100 Squats
30 Box Jump
30 KBS
30 Sit-ups
30 Pull-ups
30 Burpees
30 WBS
1600m Cycle

"Friday Frolic"

Friday 11/11/11

11 Reps of each
WBS 9/7 kg
DB Clusters 12.5/8 kg
Row Cals
KBS 24/16 kg
BB Push press 30/20 kg
Sit Ups
Lunges
Goblet Squats 20/12 kg
Box Jumps 24"/16"
Pull ups
OHS 15/7.5 kg

2 mins Plank
Every time you touch down complete 1 burpee after the 2 mins

8 Tabatta Front Squats 42.5/27.5 kg

Programming by Ronnie

"Thursday"

Thursday 10/11/11

BBC 2 Build

5 set of 7 reps
Increase weight each set

BBC 2
Power/Squat Clean & Thruster
Back Squat & Thruster

Bar may not be rested on the ground durring the set

Programming By Neil

"Wednesday WOD"

"Talk to the hand"

500m
15 Squat Snatches (right)
15 Dumbbell sit-ups
15 Squat Snatches (left)

750m
10 Squat Snatches (right)
10 Dumbbell sit-ups
10 Squat Snatches (left)

1000m
5 Squat Snatches (right)
5 Dumbbell sit-ups
5 Squat Snatches (left)

scale weight to suit

"Tuesday WOD"

Tuesday 08/11/11
"The Long Good Brindy"

500 m
1 Round of a 5 Rep BBC
5 Deadlift
5 Hang Power Clean
5 Front Squat
5 Push Press
5 Back Squat

500 m
5 Rounds of Cindy
5 Pull ups
10 Push ups
15 Squats

1 Round of a 15 Rep Grace
15 Power Clean & Push Press

5 Rounds of Cindy
500 m

I Round of a 15 Rep BBC
500 m

Men 50 kg - Ladies 30 kg

Scale as required
Programming by Neil

"Monday Madness"

Monday 07/11/11

20 min Time limit
do as many thusters as you can
followed by 400 m each round For 20 mins

Record Reps done in each attempt
And number of rounds + mtrs

Men 42.5 kg - Ladies 27.5 kg

2 min Row for Cals

Scale as required
Programming by Ronnie

"Kev's Sunday Session"

Sunday 06/11/11

4 Rounds for Time

1 min of KBS 24/16 kg
1mins of KB Squats 24/16 kg
1 min of DU's/Singles
400 mtrs

Scale as required
Programming by kevin

"Saturday Slaughter"

Saturday 05/11/11

AMRAP 20

250 mtrs
20 squats
15 Sit ups
10 Push ups

Programming by Neil

"Friday Frolic"

Friday 04/11/11

"5 - 3 - 1 Andy"

5 x 1 min Sprint Rows - 1 min rest between each

5 mins rest

3 Rounds of
1 min Partner MB Sit ups
1 min Partner Burpees
1 min rest between rounds

3 mins rest

2 mins of Partner Power Clean & Push Press 60/40 kg

Scale as required
Programming by Neil

"Thursday WOD"

Thursday 03/11/11

"H.I.I.T"
(High Intensity Interval Training)

4 x 30 secs of each with 30 secs rest

a) WBS 9/7/5 kg
90 secs rest
b) SA Clean & Push Press 20/12.5 kg
90 secs rest
c) Leg Lunges
90 secs rest
d)SA Clean & Push Press 20/12.5 kg
90 secs rest
e) Box Step 16"
90 secs rest
f) Jumping Pull ups

Record total number of reps to get a score

Programmimg by Ronnie

"Wednesday WOD"

Wednesday 02/11/11

"Thruster Build"

Warm up sets 1 x 10 - 1 x 6 - 1 x 4 - 1 x 2
Working sets 7 x 2 reps Max out about 4/5 set
Drop back for last two sets

Pick one of the following

a) 4 x 30 secs Row with 30 secs rest
b) 4 x 30 secs DU's/Singles with 30 secs rest
c) 4 x 30 secs KBS 24/16 kg with 30 secs rest
d) 4 x 30 secs WBS 9/5 kg with 30 secs rest

Record number of reps/mtrs done in each 30 secs

Programming by Neil

"Tuesday WOD"

Tuesday 01/11/11

In 7 mins complete 3 Rounds of each combination

21 Wall Ball Shots 9/7/5 kg
21 Sit ups

2 mins rest

21 KBS 24/16 kg
21 SDHP 24/16 kg

2 mins rest

21(17) Cal Row
21 Push ups

Scale as required
Programming by Ronnie