"Terrific Tuesday"

Tuesday 31/07/12

R/R/X -- 800 - 600 - 400 - 200

Pull ups -- 05 -- 10 -- 15 -- 20

KBS 28/20 - 05 -- 10 -- 15 -- 20

Burpees - 05 -- 10 -- 15 -- 20

Scale as required

Programming by Neil

"Monday Madness"

Monday 30/07/12

250 m

10 HSPU or 15 Table Push ups or 3 x 5 SH Press & 5 Push ups

250 m

10 Muscle ups or 3 x 5Pull ups & 5 Dips

250 m

10 OHS or 15 Back Squats or 20 Goblet Squats

50 Double unders or 100 Singles

  10 OHS or 15 Back Squats or 20 Goblet Squats

250 m

10 Muscle ups or 3 x 5Pull ups & 5 Dips

250 m

10 HSPU or 15 Table Push ups or 3 x 5 SH Press & 5 Push ups

250 m

Scale as required

Programming by Ronnie

"Kevin's Sunday Session"

Sunday 29/07/12

5 x 10 Snatch Hi Pulls

5 x 5 Power Snatch

4 x 20 secs work/rest Banded Sprints

4 x 20 secs work/rest Box Jumps

Programming by Kevin

"Saturday Slaughter"

Saturday 28/07/12

Row - 400 - 400 - 400 - 400 - 400 

WBS - 24 - 21 - 18 - 15 - 12

MB SU - 12 - 15 - 18 - 21 - 24

DB BP - 24 - 21 - 18 - 15 - 12

Men 20 kg - Ladies 12. 5 kg

Scale as required

Programming by Neil

"Friday Frolic"

Friday 27/07/12

"A Two Humped Camel"

In Teans of two alternating each exercise

AMRAP 20

200 m

5 Pull ups

10 DB HPCL & PP 20/12.5 kg

15 MB Sit ups LRC

20 Squats

Scale as required

Programming by Neil

"Thursday Thumper"

Thursday 26/07/12

In 5 mins complete

10 Hi toes Sit ups

10 Box Jumps

10 Bench Dips

10 Leg Lunges

10 Hi Jumps

Plus as many mtrs as Possible

4 Rounds - 30 secs between rounds

Programming by Ronnie

"Wicked Wednesday"

Wednesday 25/07/12

Part 1

7 x 2 Reps Hang Squat Clean

Part 2

3 Rounds

11 Reps of each BBC

Deadlift

Hang Power Clean

Front Squat

Push Press

Back Squat

Men 55 kg - Ladies 35 kg

Scale as required

Programming by Neil/Ronnie

"Terrific Tuesday"

Tuesday 24/07/12

500 m

3 Laps of

5 Front Squat 50/30 kg

1 x 20 m Shuttle Run

500 m

3 Laps of

5 Push Press 50/30 kg

1 x 20 m Shuttle Run

500 m

3 Laps of

5 Back Squat 50/30 kg

1 x 20 m Shuttle Run

500 m

3 Laps of

5 Push Press 50/30 kg

1 x 20 m Shuttle Run

500 m

3 Laps of

5 Front Squat 50/30 kg

1 x 20 m Shuttle Run

500 m

Option to add a Down & Up

At the 10 m mark of the Shuttle Run

Scale as required

Programming by Ronnie

"Happy Anniversary"

Monday 23/07/12

"11/13 Macintosh place

one year on"

1000 m R/R/X or 2200 Cycle

20 Power Cleans 50/35 kg

20 Sit ups

20 Push Press 50/35 kg

20 Pull ups

H R Push ups

20 WBS 9/7/5 kg

1000 m R/R/X or 2200 Cycle

20 WBS 9/7/5 kg

20 Pull ups

20 H R  Push ups

20 Pull ups

20 Push Press 50/35 kg

20 Sit ups

20 Power Cleans 50/35 kg

100 m R/R/X or 2200 Cycle

Scale as required

Programming by Neil

"Kev's Sunday Session"

Sunday 22/07/12

5 x5 Shoulder Press

For time complete

100 KBS 24/16 kg

On the min each min

Complete 5 T2B

Scale as required

Programming by Kevin

"Neil's Birthday WOD Part 1"

Saturday 21/07/12

AMRAP 20

250 m

11 KBS 24/16 kg

11 Pull ups

11 SDHP 24/16 kg

11 Alt leg lunges

11 KB Shoulder Press 20/12.5 kg

Scale as required

Programming by Ronnie

"Friday Frolic"

Friday 20/07/12

"50 Shades of Team"

Team WOD

In teams of two alternating

50 Jumping Pull ups - (25 each)

250 m Row - (Each)

500 m Cycle - (Each)

50 KBS - (25 Each) 24/16 kg

50 Box Step - (25 Each) 16"

50 HPCL - (25 Each) 30/20 kg

50 Squats - (25 Each)

50 WBS - (25 Each) 9/7/5 kg

3 mins rest - Then repeat

Scale as required

Programming by Ronnie

"Thursday Thumper"

Thursday 19/07/12

5 Rounds for time

500 m Row

5 Deadlift

5 HPCL

5 Push Press/Jerk

65/45 kg

Scale as required

Programming by Neil

"Wicked Wednesday"

Wednesday 18/07/12

Strength 5 x 3 Deadlift Build

1 of  2

Option 1

4 Rounds of

5 Sit ups

10 Push ups

15 Squats

20 GTOH 60/40 kg

4 Rounds of

5 Sit ups

10 Push ups

15 Squats

Option 2

15 reps of Cycle

30 secs as hard as possible

30 secs rest

Scale as required

Programming by Ronnie

"Terrific Tuesday"

Tuesday 17/07/12

"Beatdown Variation"

R/R/X -- 400 - 600 - 800 - 600 - 400

DB HPCL - 09 -- 12 -- 15 -- 18 -- 21

W B S ----- 21 -- 18 -- 15 -- 12 -- 09

Men 20/9 kg - Ladies 12.5/7 kg

Scale as required

Programming by Neil

"Monday Madness"

Monday 16/07/12

9 Rounds For Time

200 m

12 KBS

6 Pull ups

Scale as required

Programming by Ronnie

"Kev's Sunday Session"

Sunday 15/07/12

12 Deadlift 120/75 kg

40 WBS 9/7/5 kg

9 Deadlift

30 WBS

6 Deadlift

20 WBS

3 Deadlift

10 WBS

Scale as required

Programming by Kevin

"Saturday Slaughter"

Saturday 14/07/12

1000 m

30 Power Clean

50 Disc Burpees

1000 m

Scale as required

Programming by Neil

"Friday Frolic"

Friday 13/07/12

"Freaky Friday The 13th"

13 Rounds For Time

13 Power Snatch 30 kg

13 Push ups

Scale as required

Programming by Neil 

"Thursday Thumper"

Thursday 12/07/12

AMRAP 20

300 m Row

10 Bench Press @ 50% 1RM

10 Box Jumps 24"20"16"

10 WBS 9/7/5 kg

Scale as required

Programming by Ronnie

"Wicked Wednesday"

Wednesday 11/07/12

400 m
100 Squats
25 Pull ups
300 m
75 Squats
20 Pull ups
200 m
50 Squats
15 Pull ups
100 m
25 Squats
10 Pull ups

Scale as required
Programming by Neil

"Terrific Tuesday"

Tuesday 10/07/12

10 x 40 secs work/20 secs rest

Record your best and worst distance

Add the two together to get a score

Pick one of two

Option 1

10 KBS 24/16 kg

10 SDHP 24/16 kg

For 10 rounds

Option 2

10 Plate Squats 20/15 kg

10 Pinch Grip Plate Deadlift 20/15 kg

10 Box Hops 24"20"

Scale as required

Programming by Ronnie

"Monday Madness"

Monday 09/07/12

For Time

500 m

10 Deadlift 100/70 kg

20 Pull ups

30 Box Jumps 24"20"16"

40 KBS 24/16 kg

50 MB Sit ups

40 KBS

30 Box Jumps

20 Pull ups

10 Deadlift 100/70 kg

500 m

Scale as required

Programming by Neil

"Kev's Sunday Session"

Sunday 08/07/12

AMRAP 15

20 DU's

15 Snatch Grip Deadlift 60/40 kg

10 Squats

5 OHS 42.5/30 kg

Scale as required

Programming by Kevin 

"Saturday Slaughter"

Saturday 07/07/12

Plan A

1250 m

10 Rounds of

9 Deadlift

6 Hang Power Clean

3 Front Squat

70/50 kg

Plan B

10 Rounds of

250 m

9 Deadlift

6 Hang Power Clean

3 Front Squat

70/50 kg

Scale as required

Programming by Ronnie

"Friday Frolic"

Friday 06/07/12

10 down to 1

Sit ups

OHS 30/22.5 kg

HR Push ups

Box Jumps 24"20"16"

Cal Row

Scale as required

Programming by Ronnie

"Thursday Thumper"

Thursday 05/07/12

AMRAP 12

200 m

15 Pull ups

12 Thrusters 35/25 kg

Scale as required

Programming by Neil

"Wicked Wednesday"

Wednesday 04/07/12

3 Rounds For Time

300 m

25 WBS 9/7/5 kg

20 KBS 24/16 kg

15 SDHP 40/27.5 kg

10 Shoulder Press 40/27.5 kg

Scale as required

Programming by Ronnie

"Terrific Tuesday"

Tuesday 03/07/12

4 Rounds For Time

10 Power Clean 60/40 kg

15 Bar Push ups

20 Deadlift 60/40 kg

25 Bar Jumps

300 m

Scale as required

Programming by Neil

"Monday Madness"

Monday 02/07/12

1000 m Row/Run

20 Pull ups

20 MB Sit ups 9/7/5 kg

20 DB Hang Power Cleans 20/12.5 kg

20 KBS 24/16 kg

20 DB Push Press 20/12.5 kg

1500 m Cycle

20 DB Push Press

20 KBS

20 DB Hang Power Cleans

20 MB Sit ups

20 Pull ups

1000 m Row/Run

Scale as required

Programming by Neil

"Kev's Sunday Session"

Sunday 01/07/12

"Killer Kettlebell Kombo"

21 - 15 - 09

Russia KBS 24/16 kg

SDHP 24/16 kg

SA KB Clean & Press 20 /12 kg

KBS 24/16 kg

KB Thruster 20/12 kg

Scale as required

Programming by Kevin