Thursday 31 May 2012

"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

Wednesday 30 May 2012

"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

Tuesday 29 May 2012

"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 28 May 2012

"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

Sunday 27 May 2012

"Kev's Sunday Session"

Sunday 27/05/12

"The House of Cards"

See Kevin for details

Scale as required
Programming by Neil

Saturday 26 May 2012

"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 25 May 2012

"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 24 May 2012

"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

Wednesday 23 May 2012

"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

Tuesday 22 May 2012

"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 21 May 2012

"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 19 May 2012

"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 18 May 2012

"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 17 May 2012

"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

Wednesday 16 May 2012

"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

Tuesday 15 May 2012

"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 14 May 2012

"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 12 May 2012

"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 11 May 2012

"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 10 May 2012

"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


Wednesday 9 May 2012

"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

Tuesday 8 May 2012

"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 7 May 2012

"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

Sunday 6 May 2012

"Kevv's Sunday Session"


Sunday 06/05/12

15 Rounds of Evilution

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

Saturday 5 May 2012

"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 4 May 2012

"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 3 May 2012

"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


Wednesday 2 May 2012

"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

Tuesday 1 May 2012

"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