"Saturday Slaughter"

Saturday 30/06/12

AMRAP 20

300 m Run or Row

10 Pull ups

15 DB Push Press 20/12.5 kg

20 KBS 24/16 kg

Scale as required

Programming by Neil

"Friday Frolic"

Friday 29/06/12

"Team WOD"

In teams of two alternating each exercise

4 x 200 m Rows each

2 Sets of a 1 rep BBC each x 15 Rounds

Men 42.5 kg - Ladies 30 kg

4 x 100 m Rows each

Scale as required

Programming by Neil

"Thursday Thumper"

Thursday 28/06/12

"Megan's Choice"

1000 m

20 DB Hang Power Cleans 20/12.5 kg

20 Disc Sit ups 10/5 kg

20 Box Jumps 24"20"16"

20 HR Push ups

20 Back Extensions

20 DB Push Press 20/12.5 kg

20 Squats

1000 m

Scale as required

Programming by Megan

"Wicked Wednesday"

Wednesday 27/06/12

Thruster Build

5 x 2 Reps increase weight each set

WOD

21 - 15 - 09

Deadlift 100/70 kg

BB Thruster 42.5/30 kg

Scale as required

Programming by Neil

"Terrific Tuesday"

Tuesday 26/06/12

AMRAP 20

1 Power Clean & Push Press 45/30 kg

1 MB Sit up

1 Squat

Followed by

2 Reps of each

3 Reps of each

4 Reps of each

etc,etc,etc.......

Scale as required

Programming by Megan

"Monday Madness"

Monday 25/06/12

5 Rounds for time

15 Hanging Knees To Elbows

15 BB Good Mornings 20/12.5 kg

15 H R Push ups

15 Box Jumps

Optional Extra

Run or Row

1000 or 1500 or 2000 m

Scale as required

Programming by Neil

"Kev's Sunday Session"

Sunday 24/06/12

AMRAP 10

5 DB Deadlift 20/12.5 kg

5 DB Hang Power Clean

5 DB Thruster

2 mins Rest

AMRAP 10

5 Pull ups

10 Burpee Box Jump

15 Sit ups

Scale as required

Programming by Kevin

"Saturday Slaughter"

Saturday 23/06/12

Part 1

5 Rounds for time

20 m OH Walking lunges 20/10 kg

30 Double Unders/80 Singles

Part 2

21 - 15 - 9

200 m

Squat Cleans 50/30 kg

MB Sit ups 9/7 kg

H R Push ups

 +

800 m

Scale as required

Programming by Peter

"Friday Frolic"

Friday 22/06/12

"Good Luck Jamie & Nicola"

In Teams of two alternating each exercise

AMRAP 22

10 WBS 9/7 kg

1 Short Famers Walk 24/16 kg

10 DB Bench Press 20/12.5 kg

1 Medium Farmers Walk 24/16 kg

10 MB Sit ups 9/7 kg

1 Long Farmers Walk 24/16 kg

Scale as required

Programming by Ronnie

"Thursday Thumper"

Thumper 21/06/12

2 Rounds for Time

15 Hang Power Clean 65/42.5 kg

20 Burpee Box Jump 24"20"

25 KBS 24/16 kg

50 Double Unders/150 Singles/25 two's & ones

12.5 m OH Walking Leg Lunge 20/10 kg

Scale as required

Programming by Neil

"Wicked Wednesday"

Wednesday 20/06/12

"A Game Of Cards"

See Ronnie for details

"Terrific Tuesday"

Tuesday 19/06/12

6 min AMRAP

10 KBS 24/16 kg

10 DB Hang Power Clean & Push Press 20/12.5 kg

2 min Rest

6 min AMRAP

10 Pull ups

10 WBS 9/7/5 kg

2 min Rest

6 min AMRAP

10 Cal Row(Ladies 8 cal)

10 H R push ups

Scale as required

Programming by Neil

"Monday Madness"

Monday 18/06/12

On the min Alternating each exercise

Per min

10 KB Shoulder Press 16/8 - 12 kg

10 MB Squat Clean & Press

Followed by

5 k Row or 10 k Cycle

Record the total time

To complete both WOD's

Scale as required

Programming by Ronnie

"Sunday Session"

Sunday 17/06/12

Row - 500 - 500 - 500

Pull ups 21 - 15 - 9

Push ups 21 - 15 - 9

HPSCL -21 - 15 - 9

Men 42.5 kg - Ladies 27.5 kg

Scale as required

Programming by Neil

"Saturday Slaughter"

Saturday 16/06/12

Team WOD

In teams of Two alternating each exercise

Complete the following

10 Rounds for Time

250 m Row

15 Box Jumps 24"20"16"

10 Hand Release Deadlift 60% 1RM 

Scale as required

Programming by Neil

"Friday Frolic"

Friday 15/06/12

"Team WOD"

In teams of two

Alternating each exercise

AMRAP 20

250 mtr Row

15 KBS 24/16 kg

15 Push ups

15 MB Sit ups LRC 9/7 kg

15 Push Press 40/27.5 kg

Scale as required

Programming by Neil

"Thursday Thumper"

Thursday 14/06/12

"50 secs work - 40 secs rest"

WBS 9/7

MB Sit ups 9/7

Cal Row

Bench Hops

KBS 24/16

Push ups

Lunges

Box Steps

Squats

Cal Cycle

Shoulder Press 20/15

Pull ups

Bench Dips

KB SDHP 24/16

Record reps for each exercise

Total up to get a score

Scale as required

Programming by Ronnie

"Wicked Wednesday"

Wednesday 13/06/12

Coach's Choice Technique Session

5 x 2 Min AMRAP

2 mins rest between

250/225m Row

Power Clean 70/50 kg

Record reps in each AMRAP

Total up to get a score

Scale as required

Programming by Neil 

"Terrific Tuesday"

Tuesday 12/06/12

"Inception"

1000 m

"Attack"

9 - 15 - 21 - 15 - 9

MB Power Clean

KB SDHP 24/16 kg

Box Jumps 24"20"16"

"Extraction"

800 m

Scale as required

Programming by Ronnie

"Monday Madness"

Monday 11/06/12

"Hope"

3 Rounds of 1 min of each exercise

With a 1 min rest between Rounds

Burpees

Power Snatch 35/25 kg

Box Jumps

Thruster 35/25 kg

Pull ups

Record reps for each round

Total up to get a score

Scale as required

Programming by Neil

"Kev's Sunday Session"

Sunday 10/06/12

Option 1

AMRAP 20

6 SA Clean & Press

9 KBS 24/16 kg

12 Pull ups

200 m

Option 2

3 MU's

5 HSPU's

9 KB Squats

200m

Scale as required

Programming by Kevin

"Saturday Slaughter"

Saturday 09/06/12

BBC

Dead lift- HP Clean - Front Squat - Push press - Back Squat

21 - 150 m

15 - 100 m

9 - 50 m

Men 50 kg - Ladies 35 kg

Scale as required

Programming by Ronnie

"Friday Frolic"

Friday 08/06/12

In Teams of two alternating

Complete 2 Full Circuits of the following

Cal Row - 18 - 15 - 12

 Thrusters - 18 - 15 - 12

Air Squats - 18 - 15 - 12

Bench Hops 18 - 15 - 12

Push ups --- 18 - 15 - 12

MB Sit ups - 18 - 15 - 12

Wall Balls -   18 - 15 - 12

Scale as required

Programming by Ronnie

"Thursday Thumper"

Thursday 07/06/12

Row/XFT/Run - 1000 - 750 - 500

H/Power Clean - 21 - 15 - 09

H R Push ups - 21 - 15 - 09

Men 45 - 60kg - Ladies 30 - 40 kg

Scale as required

Programming by Neil

"Wicked Wednesday"

Wednesday 06/06/12

"2 From 3"

Option 1

5 x 3 Front Squat

Option 2

5 k Row or 10 k Cycle

Option 3

10 min AMRAP

10 Front Squat 40/25 kg

30 DU's or 90 Singles

Scale as required

Programming by Ronnie

"Terrific Tuesday"

Tuesday 05/06/12

AMRAP 15

10 Push Press 45/32.5 kg

20 Down & Ups

30 Russian Swings 24/16 kg

Scale as required

Programming by Neil

"Monday Madness"

Monday 04/06/12

35 Box Jumps

35 Jumping Pull ups

35 KBS 24/16 kg

35Walking Lunges 15-20/5-10 kg Plate

1500 m Row/Run

35 Knees To Elbows

35 Back Extentions

35 WBS

35Burpees

Scale as required

Programming by Ronnie

"Kev's Sunday Session"

Sunday 03/06/12

AMRAP 20

5 Squat Cleans 60/40 kg

5 Bar Push ups

Scale as required

Programming by Kevin

"Friday& Saturday Frolic"

Friday & Saturday 01 & 02 /06/12

As a team of two complete each

500 m Row or 1200 m Cycle

30 Bench Press @10 RM weight

1000 m Row or 2400 m Cycle

20 Bench Press

2000 m Row or 4800 m Cycle

10 Bench Press

Men Cycle L 15

ladies Cycle L 10

Scal;e as required

Programming by Neil