Wednesday 29 August 2012

"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
 

Tuesday 28 August 2012

"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 27 August 2012

"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

Sunday 26 August 2012

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 25 August 2012

"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 24 August 2012

"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 23 August 2012

"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

Wednesday 22 August 2012

"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

Tuesday 21 August 2012

"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 20 August 2012

"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   

Sunday 19 August 2012

"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 18 August 2012

"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 17 August 2012

"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 16 August 2012

"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

Wednesday 15 August 2012

"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

Tuesday 14 August 2012

"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 13 August 2012

"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

Sunday 12 August 2012

"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 11 August 2012

"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 10 August 2012

"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 9 August 2012

"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

Wednesday 8 August 2012

"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 6 August 2012

"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

Sunday 5 August 2012

"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

Saturday 4 August 2012

"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 3 August 2012

"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 2 August 2012

"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

Wednesday 1 August 2012

"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