Tuesday 31 July 2012

"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 30 July 2012

"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


Sunday 29 July 2012

"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 28 July 2012

"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 27 July 2012

"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 26 July 2012

"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

Wednesday 25 July 2012

"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

Tuesday 24 July 2012

"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

Monday 23 July 2012

"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

Sunday 22 July 2012

"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

Saturday 21 July 2012

"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 20 July 2012

"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 19 July 2012

"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

Wednesday 18 July 2012

"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

Tuesday 17 July 2012

"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 16 July 2012

"Monday Madness"

Monday 16/07/12

9 Rounds For Time
200 m
12 KBS
6 Pull ups

Scale as required
Programming by Ronnie

Sunday 15 July 2012

"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 14 July 2012

"Saturday Slaughter"

Saturday 14/07/12

1000 m
30 Power Clean
50 Disc Burpees
1000 m

Scale as required
Programming by Neil

Friday 13 July 2012

"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 12 July 2012

"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

Wednesday 11 July 2012

"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

Tuesday 10 July 2012

"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 9 July 2012

"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

Sunday 8 July 2012

"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 7 July 2012

"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 6 July 2012

"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 5 July 2012

"Thursday Thumper"

Thursday 05/07/12

AMRAP 12

200 m
15 Pull ups
12 Thrusters 35/25 kg

Scale as required
Programming by Neil

Wednesday 4 July 2012

"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

Tuesday 3 July 2012

"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 2 July 2012

"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

Sunday 1 July 2012

"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