"Wicked Wednesday"

Wednesday 29/08/12

 

25 Walking Lunges

20 Pullups

20 DU's/60 Singles

25 Ring Dips

20 KTE

30 KBS 30/20 kg

30 Sit ups

20 DB HP SQ CL 17.5/12.5kg

25 Back Extensions

30 WBS 9/7/5 kg

3 Rope Climbs

or

10 Tyre Flips

 

Scale as rerquired

Programming by Ronnie

 

"Terrific Tuesday"

Tuesday 28/08/12

 

Back Squat Build

5 x 5 Reps increasing weight

If possible on each set

+

2000 m Row/XFT

or

4000 m Cycle

 

Programming by Neil

"Monday Madness"

Monday 27/08/12

 

"Winter Warmer"

 

9 x 30 secs Work - 30 secs Rest Row

+

10 - 1 of

WBS 9/7/5 kg

KBS 24/16 kg

+ 

9 x 30 Work  - 30 secs Rest Cycle

 

Scale as required

Programming by Ronnie

Kev'sSunday Session"

Sunday 26/08/12

 

"Cool Hand Luke"

 

10 Rounds For Time

or

AMRAP 20

 

10 Burpees

10 KBS 24/16 kg

10 Pull ups

 

Scale as required

Programming by Neil

"Saturday Slaughter"

Satuday25/08/12

 

"The Tinglar"

 

5 Rounds For Time

 

Row 200 m

21 SDHP 45 kg

15 Pull ups

 

Scale as required

Programming by Neil

"Friday Frolic"

Friday 24/08/12

 

"Team WOD"

 

Each team member must complete each exercise

Before moving on to the next exercise

Only one team member workinking at any time

 

R/R/X 400 - 300 - 200

KBS - 21 - 15 - 09

PCL -  21 - 15 - 09

B J - 21 - 15 - 09

P U's - 21- 15- 09

 

Optional Kevin's Birthday WOD

39 WBS 9/7/5 kg

 

Scale as required

Programming by Neil

"Thursday Thumper"

Thursday 23/08/12

 

"Wall"

 

4 Rounds for time

 

400 m

5 DB Deadlift

5 HPCL

5 Push Press

10 Hi Touch Sit ups

20 Leg Lunges

10 Wall Squats

5 DB Deadlift

5 HPCL

5 Push Press

 

60/40 kg

 

Scale as required

Programming by Ronnie

"Wicked Wednesday"

Wednesday 22/08/12

 

15 Thrusters 60/40 kg

200 m

20 Thrusters 45/30 kg

400 m

30 Thrusters 30/20 kg

800 m

 

Scale as required

Programming by Neil

"Terrific Tuesday"

Tuesday 21/08/12

Option 1

Heavy 6 min AMRAP

600 m + AMRAP of SDHP 50/35 kg

2 mins Rest

600 m + AMRAP of HPCL 50/35 kg

2 mins Rest

600 m + AMRAP of  Squats 50/35 kg

Option 2

Not So Heavy 6 min AMRAP

 600 m + AMRAP of

10 WBS + 10 Sit ups

2 min Rest

 600 m + AMRAP of

10 KBS + 10 Alt Lunges

2mins Rest

 600 m + AMRAP of

10 Push ups + 10 Squats

Scale as required

Programming by Ronnie

  

"Monday Madness"

Monday 20/08/12

300 m 21 KBS

300 m 21 MB Sit ups

300 m 21 DB Push Press

250 m 15 KBS

250 m 15 MB Sit ups

250 m 15 DB Push Press

200 m 9 KBS

200 m 9 MB Sit ups

200 m DB Push Press

KB 24/16 kg

MB 9/7/5 kg

DB 20/12.5 kg

Scale as required

Programming by Neil   

"Kev's Sunday Session"

Sunday 19/08/12

500 m Run 

9 Box Jump

15 WBS

750 m Run

12 Box Jumps

12 WBS

1000 m Run

15 Box Jumps

9 WBS

750 m Run

12 Box Jumps

12 WBS

500 m Run

9 Box Jumps

15 WBS

Scale as required

Programming by Kevin

"Saturday Slaughter"

Saturday 18/08/12

"The Turkish"

4 Rounds for time

400 m

12 Turkish Get Ups 12/8 kg

12 Box Jumps 24"20"16"

Scale as required

Programming by Ronnie

"Friday Frolic"

Friday 17/08/12

"Team WOD"

1000 m Row

(no more than 200 m at any one time)

4 Rounds of

14 Alt SA Snatch + 14 m Sprint

2000 M Cycle

(no more than 400 at any one time)

4 Rounds of

14 Alt SA Snatch + 14 m Sprint

1000 m Row

(no more than 200 m at any one time)

At anytime during the WOD

Complete the following between the team

28 Pullups

28 Push ups

28 Sit ups

28 Squats

28 Lunges

Sacale as required

Programming by Ronnie

"Thursday Thumper"

Thursday 16/08/12

5 Rounds for time

300 m

10 Deadlift 60/40 kg

20 Bar Jumps

8 Hang Power Cleans 60/40 kg

15 Sit ups

6 Push Press 60/40 kg

Scale as required

Programming by Neil

"Wicked Wednesday"

Wednesday 15/08/12

"Scott"

AMRAP20

250 m

10 Goblet Squats 24/16 kg

10 Box Jumps 24"20"16"

1 wall to wall gym run

10 Shoulder Press

Repeat with 2 runs

Repeat with 3 runs

etc, etc

Scale as required

Programming by Ronnie

"Terrific Tuesday"

Tuesday 14/08/12

3 Rounds For Time

400 m R/R/X

12 Pull ups

21 Push Press 40/27.5 kg

Scale as required

Programming by Neil

"Monday Madness"

Monday 13/08/12

400 m

2 x 20 KBS & 15 WBS

400 m

2 x 20 KBS & 15 Burpees

400 m

2 x 15 WBS & 10 Burpees

Scale as required

Programming by Ronnie

"Kev's Sunday Session"

Sunday 12/08/12

 

WOD
50 Double Unders/ 150 Singles
Then 3 Rounds of
3 GTOH
10 T2B
40 Double Unders/ 120 Singles
Then 2 Rounds of
3 GTOH
10 T2B
30 Double Unders/ 90 Singles
Then 1 Round of
3 GTOH
10 T2B

Scale as required

Programming by Kevin

"Saturday Slaughter"

Saturday 10/08/12

Strength - Bench Press

5 Reps on the min x 10 mins

Men 60 - 70 kg - Ladies 30 - 35 kg

WOD

60 DU's/90 Singles

Thrusters - 15 - 09 - 03

Pull ups  - 15 - 09 - 03

R/R/X - 300 - 300 -300

Scale as required

Programming by Peter

"Friday Frolic"

 

Friday 10/08/12

 

AMRAP20

 

10 Squat Cleans 60/40 kg

15 Bar Push ups

25 Bar Jumps

30 MB Sit ups

1 Hill run

 

Scale as required

Programming by Peter

"Thursday Thumper"

Thursday 09/08/12

"Growth"

Row 50 m and add on 50 m each round

or

Cycle 100 m and add 100 m each round

3 - 6 - 9 -12 - 15 .........

Push ups

KBS 24/16 kg

Sit ups

Squats

AMRAP30

Scale as required

Programming by Ronnie

"Wicked Wednesday"

Wednesday 08/08/12

1100 m - 25 HR push ups

900 m - 20 WBS

700 m - 15 Pull ups

500 m - 10 HPCL 60/40 kg

300 m - 5 SDHP 60/40 kg

100 m

Scale as required

Programming by Neil

"Monday Madness"

Monday 06/08/12

"More than meets the eye"

AMRAP20 or 10 Rounds

10 KBS 24/16 kg

10 Box Jumps 24"20"

10WBS

10 HR Push ups

Scale as required

Programming by Neil

"Kev's Sunday Session"

Sunday 05/08/12

Team WOD

In pairs complete the following

6 Rounds each

A - 200 m Row

B - KBS for duration of the Row

Total up team KBS reps to get a score

Men 24 kg - Ladies 16 kg

Scale as required

Programming by Kevin

"Super Saturday"

Saturday 04/08/12

Pick an exercise of your choice

and complete the following

1100 m - 25 Reps

900 m - 20 Reps

700 m - 15 Reps

500 m - 10 Reps

300 m - 5 Reps

Programming by Ronnie

"Friday Frolic"

Friday 03/08/12

"Team Wod"

"The Five Olympic Rings"

Ring 1

Row 800 m each

Subtract your combined time in secs from 600

To get a score

Ring 2

Number of  WBS in 5 mins

Only one team member working aqt any one time

Ring 3

60 reps of Hang Power Clean

Subtract team time in secs from 300

To get a score

Ring 4

Number of KBS in 5 mins

Only one team member working at any one time

Ring 5

3 x 20 m Sprint runs with 3 squats  at 10m

Time secs subtracted from 120

Total up to get your score

Programming by Ronnie

"Thursday Thumper"

Thursday 02/08/12

"The Fairfax Special"

21 - 18 - 15 - 12 - 09

Deadlift

Hang Power Clean

Thruster

Men 45 kg - Ladies 32.5 kg

Scale as required

Programming by Neil

"Wicked Wednesday"

Wednesday 01/08/12

Option 1 Heavy

5 Rounds

30 DU's

5 SDHP 70/50 kg

250 m

5 Power Cleans 70/50 kg

Option 2 Light

5 Rounds

30 DU's

5 SDHP 35/25 kg

10 Push ups

250 m

5 Power Cleans 35/25 kg

10 Squats

Scale as required

Programming by Ronnie