"Terrific Tuesday"

Tuesday 31/01/12

"Morag's Monologue"

3 - 4 Rounds For Time

340 m
15 Burpees
12 DB Push Press
7 Deadlift @67% of 1RM

Scale as required
Programming by Neil

"Monday Madness"

Monday 30/01/12

"Winter Warmer"

5 RFT
500 m(1100 cycle)
15 Thrusters 40/27.5 kg
10 Pull ups

Scale as required
Programming by Ronnie

"Kevin's Sunday Session"

Sunday 29/01/12

3 RFT

25 Box Jumps 24"20"16"
20 KBS 24/16 kg
13 HR Push ups
10 Pull upas
5 GTOH 60/40 kg

Scale as required
Programming by Kevin

"Saturday Slaughter"

Saturday 28/01/12

"Team WOD"

In teams of two alternate each exercise

AMRAP 20
200 m Row
25 Sit ups
15 Bench Press 60/40 kg

Scale as required
Programming by Neil

"Friday Frolic"

Friday 27/01/12

3 RFT

25 WBS 9/7/5 kg
20 KBS 24/16 kg
15 Hang Power Cleans 40/27.5 kg
10 Shoulder Press 40/27.5 kg

Scale as required
Programming by Neil

"Thursday Thumper"

Thursday 26/01/12

"The Gold Standard"

2000 m ROW - Time Trial

Choose 1 of the Following

Option 1
5 RFT
8 Front Squats
1 Sprint Run

Option 2
Sandbag Runs 5-4-3-2-1
Sandbag Squats 2-4-8-16-32

Option 3
"Grace"
30 GTOH 60/40 kg

Scale as required
Programming by Ronnie

"Wicked Wednesday"

Wednesday 25/01/12

10 x 2 Reps of Shoulder Press
On the Min every Min for 10 Sets
use 75 - 80% of 1RM

5 - 7 RFT
15 Push Press 35/25 kg
15 OHS 35/25 kg

Scale as required
Programming by Neil

"Tuesday WOD"

Tuesday 24/01/12

"The Shazza"

390 m
39 Sit ups
39 Back Extensions
39 Air Squats
390 m
17 - 13 - 09
Pull ups
Push ups
DB HPCL 15/10 kg
390 m
39 Alt Leg Lunges
39 MB Sit ups 9/7/5 kg
39 MB Squat CL & Press 9/7/5 kg
390 m

Scale as required
Programming by Ronnie

"Monday Madness"

Monday 23/01/12

2 - 3 Rounds For time

1000 m(2500)
50 BB Thrusters 20/15 kg
30 Pull ups

Scale as required
Programming by Neil

"Kev's Sunday Session"

Sunday 22/01/12

Row/XFT - 800 - 800 - 800
S D H P ---- 21 --- 15 --- 09
Box Jump -- 21 --- 15 --- 09
HR Push up 21 --- 15 --- 09

Scale as required
Programming by Kevin

Saturday Simples

Simples

5 WBS
10 Russian Swings (go heavy)
15 Squats
250m

As many rounds as possible in 20mins

Team Friday

Team Friday

A. Double Deads
5,4,3,2,1, then 1,2,3,4,5
Double Deadlifts and Burpees
Both partners lift the one bar at the same time
then Partner A does five burpees, together 4 deadlifts
Partner B 4 burpees...........

2 minutes rest

B. Granny
9,5,3 then 3,5,9
DB Clusters & Pull-ups
Both work at the same time alternating exercises

2 minutes rest

C. Shark Attack
5 by 100m rows each
Partner completes 5 press-ups whilst partner rows

"Thursday Thumper"

Thursday 19/01/12

"The Camel - Variation"

AMRAP 20

5 Pull ups
10 Sit ups
15 BB Push Press 60/40 kg
200(500) m
25 Squats

Scale as required
Programming by Neil

"Wicked Wednesday"

Wednesday 18/01/12

"The Se7en"

7 Rounds For Time

7 Pull ups
7 Leg Lunges p/leg
7 KBS 24/16 kg
7 MB Sit ups 9/7/5 kg
7 Push ups
7 DB Shoulder Press 20/12.5 kg
7 DU's/21 Singles

Scale as required
Programming by Ronnie

"Tuesday WOD"

Tuesday 17/01/12

"Excellence - Always earned, never given"

400 m
21 SDHP
400 m
21 Squat Cleans
400 m
21 Front Squats
400 m
21 Thrusters
400 m
21 Back Squats
400 m

Men 45 kg - Ladies 32.5 kg

Scale as required
Programming by Neil

"Monday Madness"

Monday 16/01/12

"The Makarov System"

AMRAP 6
100 m
9 Deadlift 90/60 kg

2 Mins Rest

AMRAP 6
125 m
6 Hang Power Cleans 70/50 kg

2 Mins Rest

AMRAP 6
150 m
3 Front Squat 70/50 kg

Scale as required
Programming by Ronnie

"Kev's Sunday Session"

Sunday 15/01/12

5 Rounds of 3 mins with 1 min rest
between rounds

3 Thrusters 42.5 /30 kg
6 Pull ups
9 Bar Jumps

Record the rounds and reps completed
in each round

Scale as required
Programming by Kevin

"Saturday Slaughter"

Saturday 14/01/12

"Team WOD"

In teams of two alternating each exercise
Complete the following AMRAP 20

5 Pull ups
10 KBS 28/20 kg
15 Push ups
200 m
25 Double Unders/50 Singles

Scale as required
Programming by Neil

"Friday Frolic"

Friday 13/01/12

"The Grinder"

4 Rounds For Time

5 Burpees
10 Hang Power Snatch
15 Push Press
20 Bar Jumps
25 Sit ups
500 m

Men 40 kg - Ladies 27.5 kg

Scale as required
Programming by Neil

"Thursday Thumper"

Thursday 12/01/12

"Thirty Something"

1000 m
30 WBS 9/7/5 kg
900 m
30 Pistols
800 m
30 DB Shoulder Press 20/12.5 kg
700 m
30 Bench Hops
600 m
30 KBS 24/16 kg

Scale as required
Programming by Ronnie

"Wicked Wednesday"

Wednesday 11/01/12

Part 1

Back Squats @ 70% 1RM
Complete 2 Reps on the min
Every min for 10 mins

Part 2

3 Rounds For Time
15 Heaving Snatch Balance 30/20 kg
15 Burpees
15 Toes To Bar

Scale as required
Programming by Neil

"Tuesday WOD"

Tuesday 10/01/12

"The Doubler"

In 20 mins Complete as much work as possible

2 Box jumps 24"20"16"
2 Double unders(6 singles)
2 RKBS 28/20 kg
2 Weighted sit ups 10/5 kg
100 m

Double the reps each round
Finish each round with 100 m

Scale as required
Programming by Ronnie

"Monday Madness"

Monday 09/01/12

Strength - 5 x 5 Deadlift
Increase weight each set
Aim for a new 5RM

WOD

1000 m
5 Rounds of
5 Deadlift @ 75 - 80% of 5RM
5 Burpees

On Ramp WOD

AMRAP 20
400 m
20 Sit ups
15 KBS
10 Push ups
05 Pull ups

Programming by Neil

"Kev's Sunday Session"

Sunday 08/01/12

AMRAP 20

5 Cleans 60/40 kg
10 TTB
15 WBS 9/7/5 kg

Scale as required
Programming by Kevin

"Saturday Slaughter"

Saturday 07/01/12

Option 1

600 m
3 x 10 Dips + 20 KBS 24/16 kg
400 m
20 Burpees
400 m
3 x 10 Dips + 20 KBS 24/16 kg
600 m

Option 2

Cycle 5 k - 25 HPCL
Cycle 4 k - 25 HPCL
Cycle 3 k - 25 HPCL
Cycle 2 k - 25 HPCL
Cycle 1 k - 25 HPCL

HPCL 50/32.5 kg

Scale as requied
Programming by Ronnie

"Friday Frolic"

Friday 06/01/12

In teams of two complete

6 Rounds of Cindy
40 Box Jumps/Steps 24"20"16"
30 Weighted Sit ups 10/5 kg
2 Farmers Walk 28/20 kg

3 RFT

Scale as required
Programming by Ronnie

"Thursday Thumper"

Thursday 05/01/12

"I Think I'm going to cry"

400(900) m
10 Shoulder Press 40/27.5 kg
20 KBS 28/20 kg
30 Alt Leg Lunges
40 Pull ups
50 Push ups
800(1800) m
50 Push ups
40 Pull ups
30 Alt Leg Lunges
20 KBS 28/20 kg
10 Shoulder Press 40/27.5 kg
400(900) m

Scale as required
Programming by Neil

"Wicked Wednesday"

Wednesday 04/01/12

"Beatdown Variation"

R/X - 400 - 600 - 800 - 600 - 400
FSQ -- 21 -- 18 -- 15 -- 12 -- 09
KBS -- 09 -- 12 -- 15 -- 18 -- 21

Men 60/24 - Ladies 40/16

Scale as required
Programming by Ronnie

"Tuesday WOD"

Tuesday 03/01/12

"Santa Cruz Revisited"

10 RFT or AMRAP 20
5 Hang Squat Snatch 35/25 kg
7 Pull ups
10 Thrusters 35/25 kg

Scale as required
Programming by Neil