"Saturday Slaughter"

Saturday 31/03/12

"Deck of Cards"

Totally random WOD
Exercises and reps prescibed
as the cards were delt.
The unknown and the unkowable.

Prgramming by Ronnie

"Friday Frolic"

Friday 30/03/12

"Team WOD"

In Teams of two complte the following
Between the Team with only one Team
member working at any one time

100 WBS 9/7 kg
80 Situps
20 Burpees
30 Box Jumps 20"16"
40 Thrusters 22.5/17.5 kg
200 m Farmers walk 2 x 24 kg/2 x 16 kg KB
100 Double Unders
80 Push Press 22.5/17.5 kg
40 T 2 Elbows
20 Burpees

Scale as required
Programming by Ronnie

"Thursday Thumper"

Thursday 29/03/12

" Las Vegas Shuffle"

KBS 24/16 kg - 21 - 18 - 15 - 12 - 09
MB LRC Sit ups - 09 - 12 - 15 - 18 - 21
Followed by
MB Sq Cleans - 21 - 18 - 15 - 12 - 09
DP PP 20/12.5 kg - 09 - 12 - 15 - 18 - 21

Scale as required
Programming by Neil

"Wicked Wednesday"

Wednesday 28/03/12

"Get A Grip"

COMBO =
5 Wtd Sit ups
10 HR Push ups
15 Disc Squats

3 Laps of the Combo
1 Pinch grip Walk
2 Laps of the Combo
2 Pinch Grip Walks
1 lap of the Combo
3 Pinch Grip Walks

Time limit of 22 mins
In the remainder of
The time Row/XFT as far as possible
Your score is the mtrs covered

Men 10 kg - Ladies 5 kg

Programming by Ronnie

"Terrific Tuesday"

Tuesday 27/03/12

"Power Clean & Push Press Nancy"

5 Rounds For Time
500 m Run
15 Power Clean & push Press 45/32.5 kg

Scale as required
Programming by Neil

"Monday Madness"

Monday 26/03/12

7 Deadlift
1 MU or 1 RC or 5 Pull ups
400 m
9 Deadlift
2 MU's or 2 RC's or 10 Pull ups
450 m
11 Deadlift
3 MU.s or 3 RC.s or 15 Pull ups
500 m
13 Deadlift
4 MU's or 4 RC's or 20 Pull ups
550 m
15 Deadlift
5 MU's or 5 RC's or 25 Pull ups

Deadlift @ 60% of 1 RM

Programming by Ronnie

"Kev's Sunday Session"

Sunday 25/03/12

800 m Buy in

Burpees - 21 - 15 - 09
Alt Leg Lunges - 22 - 16 - 10
200 m - 200 m - 200 m
KBS 24/16 kg - 21 - 15 - 09
WBS 9/7/5 kg - 21 - 15 - 09

800 m Cash out

Scale as required
Programming by Kevin

"Saturday Slaughter"

Saturday 24/03/12

"Graeme's Choice"

20 min BBC

5 Deadlift
5 Hang Power Cleans
5 Front Squat
5 Push Press
5 Back Squat

35/25 kg

Scale as Required
Programming by Neil

"Friday Frolic"

Friday 23/03/12

"Team WOD"

In teams of two alternating each exercise

Complete 6 rounds for time

200 m Row
200 m XFT
10 Burpee Bar Jumps
10 SDHP's 45/32.5 kg
10 Thrusters 45/32.5 kg

Scale as required
Programming by Neil

"Thursday Thumper"

Thursday 22/03/12

"Ian B"

AMRAP 20
1 Rope Climb
2 Muscle ups
4 HSPU's
8 Heavy KBS 28/20 kg
50 DU's

OR

5 Pull ups
5 Dips
12 Push ups
12 KBS 24/16 kg

OR

Mix and match exercises to suit your skill/fitness level

Scale as required
Programming by Ronnie

"Wicked Wednesday"

Wednesday 21/03/12

"Blackjack"

1000 m Row
21 Hang Squat Cleans
21 Push ups
500 m Row
21 Hang Squat Cleans
1000 m Row
21 Hang Squat Cleans
21 Push ups

Men 35 kg - Ladies 25 kg

Scale as required
Programming by Neil

"Terrific Tueday"

Tuesday 20/03/12

AMRAP 20 or 30

5 - 10 - 15 - 20 - 25 - 30 - 35 - ETC

Cal Row
H R Push ups
KBS 24/16 kg
Sit ups
Squats

Scale as required
Programming by Ronnie

"Monday Madness"

Monday 19/03/12

6 min Row

1 min Rest

6 min XFT

1 min Rest

6 min Cycle L 12 - L 8

1 min Rest

6 min Box Steps or Skipping

Scale as required
Programming by Neil

Kev's Sunday Session"

Sunday 18/03/12

30 - 20 - 10 - 20 - 30
Sit ups - KBS 24/16 kg

2 mins rest

8 Rounds of Bottom to Bottom Tabata Squats

2 mins rest

1600 m

Scale as required
Programming by Kevin

"Saturday Slaughter"

Saturday 17/03/12

" If Only Carling Did Games WOD'S"

In 20 mins get as far through the WOD as possible

400 m
14 Snatches 30/20 kg
20 Wtd Sit ups
600 m
14 Snatches 40/25 kg
15 Wtd Sit ups
800 m
14 Snatches 50/30 kg
10 Wtd Sit ups
1000 m
14 Snatches 60/35 kg
05 Wtd Sit ups
1200 m
14 Snatches 70/40 kg

Scale as required
Programming by Ronnie

"Team Friday"

Friday 16/03/12

Team WOD - Working in pairs

1200 m Row - No more than 200 m at a time

50 Bench Hops
25 Partner Sit ups
50 KB SDHP 24/16 kg
2500 m Cycle - No more than 400 m at a time
6 Rounds of Cindy
40 GTOH 50/30 KG
600 m Sprint Rows - No more than 100 m at a time

Scale as required
Programming by Ronnie

"Thursday Thumper"

Thursday 15/03/12

5 Rounds for time

5 Pull ups
10 Deadlift 90/65 kg
15 Bar Push ups
20 Bar Jumps
25 Sit Ups
30 DU's/90 Singles

Scale as required
Programming by Neil

"Wicked Wednesday"

Wednesday 14/03/12

4 x AMRAP 240 secs with 90 secs rest

1) Thrusters - Pull ups 10 reps of each

2) Leg lunges - Hi Touch Sit ups 10 reps of each

3) Cal Row 10/8 - Push ups 10 reps

4) Box Jump/Step - KBS 10 reps of each

Thrusters 30/22.5 kg
KBS 24/16 kg
Box Jumps/Steps 24"20"16"

Scale as required
Programming by Ronnie

"Terrific Tuesday"

Tuesday 13/03/12

2 mins Work - 2 mins Rest

5 Rounds of

In two mins complete a

250 m Row followed by
As many Power Cleans

As possible in the time
Remaining

2 min rest between rounds
Men 70 kg - ladies 50 kg

Scale as required
Programming by Neil

"Monday Madness"

Monday 12/03/12

5 * 10 * 15 * 20 * 15 * 10 * 5
Front Squat 30/22.5 kg
Box Jumps 24"20"16"
Pull Ups
* 400 m

Scale as required
Pr0gramming by Ronnie

"Kev's Sunday Session"

Sunday 11/03/12

300 m
27 KBS - 9 WBS
600 m
18 KBS - 18 WBS
900 m
9 KBS - 27 WBS
600 m
18 KBS - 18 WBS
300 m
27 KBS - 9 WBS

KBS 24/16 kg
WBS 9/7/5 kg

Scale as required
Programming by Kevin

"Saturday Slaughter"

Saturday 10/03/12

3 - 4 Rounds for time

15 Front Squat 30/20 kg
15 Shoulder Press 30/20 kg
200 m
15 Back Squat 30/20 kg
15 KBS 24/16 kg

Scale as required
Programming by Neil

" Friday Frolic"

Friday 09/03/12

"Team WOD"

AMRAP 20
In Pairs complete each exercise
One person working at any one time

15 Sit ups
10 KB SDHP 28/20 kg
5 Burpees
200 m

Both can go at the same time
But you can't start the next round until both are finished

Scale as required
Programming by Neil

"Thursday Thumper"

Thursday 08/03/12

"A Kinda Fight Gone Bad"

3 Rounds for time
20 WBS 9/7/5 kg
20 SDHP 35/22.5 kg
20 Box Jumps 24"20"16"
20 Push Press 35/22.5 kg
20 Cal Row

Scale as required
Programming by Ronnie

"Wicked Wednesday"

Wednesday 07/03/12

"The Chiefs - Variation"

5 x AMRAP 3 mins
3 Power Cleans 60/40 kg
6 Bar Push ups
9 Squats

1 Min rest between rounds
Scale as required
Programming by Neil

"Terrific Tuesday"

Tuesday 06/03/12

In 6 mins complete
1000 M + AMRAP of Push Press 50/35 kg

2 min rest

In 5 Mins complete
750 m + AMRAP of KBS 24/16 kg

2 mins rest

In 4 mins complete
500 m + AMRAP of Squats

1 min rest

In 3 mins complete
250 m + AMRAP of Burpees

Total up to get a score
Scale as required
programming by Ronnie

"Monday Madness"

Monday 06/03/12

5 x 5 Rep Bench Build

WOD

5 Rounds For Time/10 min AMRAP

250 m
5 Bench Press @ 75% of 5 RM/5 HR Push ups
10 Pull ups

Scale as required
Programming by Neil

"Kev's Sunday Session"

Sunday 04/03/12

AMRAP 20

"Cindy"
5 Pull ups
10 Push ups
15 Squats

Scale as required
Programming by Kevin

"Thursday Thumper"

Thursday 29/02/12

"The Gripper"

400 m
25 SDHP 45/32.5 kg
400 m
25 KBS 24/16 kg
400 m
25 Power Cleans 45/32.5 kg
400 m
25 Pull ups
400 m
25 Goblet Squats 24/16 kg
400 m
25 Push Press

Scale as required
Programming by Neil