Saturday 30 June 2012

"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 29 June 2012

"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 28 June 2012

"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

Wednesday 27 June 2012

"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

Tuesday 26 June 2012

"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 25 June 2012

"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

Sunday 24 June 2012

"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 23 June 2012

"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 22 June 2012

"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 21 June 2012

"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

Wednesday 20 June 2012

"Wicked Wednesday"

Wednesday 20/06/12

"A Game Of Cards"

See Ronnie for details

Tuesday 19 June 2012

"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 18 June 2012

"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 17 June 2012

"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 16 June 2012

"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 15 June 2012

"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 14 June 2012

"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

Wednesday 13 June 2012

"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 

Tuesday 12 June 2012

"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 11 June 2012

"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

Sunday 10 June 2012

"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 9 June 2012

"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 8 June 2012

"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 7 June 2012

"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

Wednesday 6 June 2012

"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

Tuesday 5 June 2012

"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 4 June 2012

"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

Sunday 3 June 2012

"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 1 June 2012

"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