"Thursday Thumper"

Thursday 31/05/12

"The Red McGregor"

Row - KBS - Pull ups - Box Jumps

500 ------ 30 ------ 20 ------ 10

450 ------ 27 ------ 18 ------ 09

400 ------ 24 ------ 16 ------ 08

350 ------ 21 ------ 14 ------ 07

 300 ------ 18 ------ 12 ------ 06

250 ------ 15 ------ 10 ------ 05

200 ------ 12 ------ 08 ------04

150 ------ 09 ------ 06 ------ 03

100 ------ 06 ------ 04 ------ 02

050 ------ 03 ------ 02 ------ 01

Sane complete 10 to 07

Insane complete 10 to 05

Stark Raving Bonkers complete 10 to 01

Programming by Ronnie

"Wicked Wednesday"

Wednesday 30/05/12

Option 1 + 2 or 3

Option 1

5 x 5 OHS

Option 2

5 Rounds for time

25 Push Jerk 35/25 kg

50 DU's or 100 Singles

Option 3

3 x 1000 m Row

5 min Rest between Rows

Scale as required

Programming by Neil

"Terrific Tuesday"

Tuesday 29/05/12

AMRAP 6

6 WBS

6 Box Jumps

6 Leg lunges

2 mins Rest

AMRAP 6

7 KBS 24/16 kg

7 SA Snatch R

7 SA Snatch L 

2 mins Rest

AMRAP 6

7 Cal Row

7 Push ups

7 Sit ups

Scale as required

Programming by Ronnie

"Monday Madness"

Monday 28/05/12

"Bad Barbie"

AMRAP 20

5 Chest To Bar Pull ups/ Negative Pull ups

5 Ring Dips/5 Bar Dips/10 Box dips

15 Sandbag Squats

Scale as required

Programming by Neil

"Kev's Sunday Session"

Sunday 27/05/12

"The House of Cards"

See Kevin for details

Scale as required

Programming by Neil

"Saturday Slaughter"

Saturday 26/05/12

50 DU's/250 m

25 Push Press50/30 kg

50 DU's/250 m

25 HR Push ups

50 DU's/250 m

25 Sandbag Squats

50 DU's/250 m

25 Sit up to Stand

50 DU's/250 m

25 Pull ups

Scale as required

Programming by Ronnie

"Friday Frolic"

Friday 25/05/12

"Team WOD"

In Teams of two alternating each exercise

AMRAP 22

5 Sumo Deadlift 60/40 kg 

5 KBS 24/16 kg
10 Press ups
10 Sit ups
15 Box Jumps
15 Squats
1 Sandbag Run

Scale as required
Programming by Neil

"Thursday Thumper"

Thursday 24/05/12

10 Power Cleans

10 Box Jumps

10 Push Jerks

10 Box Jumps

10 Power Clean & Push Jerk

10 Box Jumps

10 Push Jerks

10 Box Jumps

10 Power Cleans

Men 60 kg - Ladies 40 kg

Scale as required

Programming by Neil

"Wicked Wednesday"

Wednesday 23/05/12

Pick 2 from 3

Option 1

5 x 3 reps of Push Press Build

Option 2

Row 40 secs - Rest 20 secs

12 Rounds

Record total mtrs

Option 3

6 Rounds for time

400 m Cycle 15/10

10 KBs 24/16 kg

10 Leg Lunges

10 Pull ups

10 Push Press

Add 2 levels to each Cycle

Scale as required

Programming by Ronnie

"Terrific Tuesday"

Tuesday 22/05/12

1 Rep of Snatch width grip Deadlift

Every 10 seconds for 5 mins

WOD

AMRAP 12

5 Burpees

200 m Run

15 Push Press 42.5/30 kg

Scale as required

Programming by Neil

"Monday Madness"

Monday 21/05/12

AMRAP 20

3 BB Thrusters 42.5/27.5 kg

5 KBS 24/16 kg

7 Box Jumps

9 DU's/27 singles

Scale as Required

Programming by Ronnie

"Saturday Slaughter"

Saturday 19/05/12

1000 m

10 - 1

Power Snatch 40/27.5 kg

WBS

1000 m

Scale as required

Programming by Neil

"Friday Frolic"

Friday 18/05/12

"Team WOD"

3 Rounds

200 m Row/450 m Cycle Each

KBS 24/16 kg 10/10/10/10

Partner MB Sit ups 30

Partner Step ups 40

Power Clean & Push Press 60/40 kg 20

Scale as required

Programming by Neil

"Thursday Thumper"

Thursday 17/05/12

"The Twist"

5 Rounds or 8 min time cap

12 Dead Lift

9 Hang Power Clean

6 Push Press

42.5/27.5 kg

Row 1000/900 m

2 mins rest

5 Rounds or 8 min time cap

12 Deadlift

9 Hang Power Clean

6 Push Press

The Twist - incease load by 5 kg men - 2.5 kg ladies

Programming by Ronnie

"Wicked Wednesday"

Wednesday 16/05/12

"2 from 3"

Option 1

Front Squat Build 5 x 3 reps

Option 2

9 x 1 min Rows - 1 min recovery

Option 3

10 min AMRAP

10 Front Squat 45/30 kg

10 Pull ups

10 Raised Push ups

Scale as required

Programming by Neil

"Terrific Tuesday"

Tuesday 15/05/12

400 m

14 Heavy SA Snatch

20 m Stand Tall Walking Lunges 10 /5 kg

800 m

14 Heavy SA Snatch

20 m Stand Tall Walking Lunges 10/5 kg

1200 m

14 Heavy SA Snatch

20 m Stand Tall Walking Lunges 10/5 kg

Scale as required

Programming by Ronnie

"Monday Madness"

Monday 14/05/12

800 m

28 Heavy KBS 28 /20 kg

28 DeadHang Pull ups

28 SA Power Clean & Push Press/Jerk 24/16 kg

28 Dead Hang Pull ups

800 m

Scale as required

Programming by Neil

"Saturday Slaughter"

Saturday 12/05/12

5 Rounds for time

2 Laps of

3 Push ups

6 Sit ups

9 Squats

+

12 Hang Power Cleans

250 m

Scale as required

Programming by Ronnie

"Friday Frolic"

Friday 11/05/12

"BOB"

In teams of two complete the following

AMRAP 19:25

20 Power Cleans

20 Front Squat

20 Push Press

20 Back Squat

On the min every min do 3 Burpees each

Men 40 kg - Ladies 27.5 kg

Scale as required

Programming by Ronnie

"Thursday Thumper "

Thursday 10/05/12

Team WOD

In pairs take turns of each exersise combo before moving on to the nexr combo

Do as many reps as possible in the time it takes your partner to complete 250 m

Total up the nuber of reps done by the team

Record your time in seconds and divide by your toal number of reps

To get a score

250 m - KBS 24/16

250 m - MB Sit ups

250 m - Box Jumps/Steps

250 m - Pull ups

250 m - Burpees

250 m - DB Hang Power Clean 20/12.5 kg 

250 m - DB Push Press 20 /12.5 kg

250 m - Squats

Scale as required

Progamming by Neil



"Wicked Wednesday"

Wednesday 09/05/12

"2 From 3"

Option 1

Find your

1 RM Shoulder Press

Option 2

3 x 1000m Cycle L15/L10

Or 3 x 800 m Run

 2 min Rest between each

Option 3

AMRAP 12

10 WBS

10 Upright Rows 15/10 kg

10 Bench Hops

Scale as required

Programming by Ronnie

"Terrific Tuesday"

Tuesday 08/05/12

"The Katie"

3 - 5 Rounds For Time

500 m Row/Run

15 pull ups

15 Burpees

15 BB Thrusters 35/25 kg

Scale as required

Programming by Neil



"Monday Madness"

Monday 07/05/12

"Jumping Helen"

3 - 5 Rounds For time

400 m

21 KBS 24/16 kg

12 Box Jumps 24"20"16"

Scale as required

Programming by Ronnie

"Kevv's Sunday Session"

Sunday 06/05/12

15 Rounds of Evilution

60 secs work - 60 secs rest
See Kevin for exercise details

"Saturday Slaughter"

Saturday05/05/12

"Team WOD"

AMRAP 24

Row 200 m

20 KBS 24/16 kg

20MB Sit ups

20 BB Push Press 40/25 kg

40 Bench Hops
Scale as required
Programming by Neil

"Friday Frolic"

Friday 04/05/12

"It's A Long Good Friday"

500 m

10 GTOH 60/40 kg

5 Rounds of Cindy

5 Pull ups -10 Push ups - 15 Squat

10 GTOH 60/40 kg

5 Rounds of Cindy

5 Pull ups - 10 Push ups 15 Squats

10 GTOH 60/40 kg

500 m

Scale as required

Programming by Neil

"Thursday Thumper"

Thursday 03/05/12

3 - 5 Rounds

400 m

10 Pull ups

10 Alt Leg Lunges

10 Sit ups to Stand + MB Squat Clean & Press

10 Box Jump & Over 24"20"

10 Press ups

Scale as required

Programming by Neil



"Wicked Wednesday"

Wednesday 02/05/12

"2 From 3"

Option 1

5 x 5 Reps dead lift

Option 2

3 x 500 m Row 

2 mins rest between Rows

Option 3

3 Rounds

30 DU's/90 Singles

12 Deadlift B/W or 50% 1RM

21 Box Jumps 20"

Scale as required

Programming by Neil

"Terrific Tuesday"

Tuesday 01/05/12

6 Min AMRAP

5 Box Step Each Leg

10 KBS 24/16 kg

2 Mins Rest

6 Min AMRAP

6 OHS 35/20 kg

12 Push ups

2 Mins Rest

6 Min AMRAP

Cal Row 10/8

10 DB Bench Press 20/12.5 kg

Scale as required

Programming by Neil