"Monday Madness"

Monday 07/05/12

"Jumping Helen"

3 - 5 Rounds For time

400 m

21 KBS 24/16 kg

12 Box Jumps 24"20"16"

Scale as required

Programming by Ronnie

"Kevv's Sunday Session"

Sunday 06/05/12

15 Rounds of Evilution

60 secs work - 60 secs rest
See Kevin for exercise details

"Saturday Slaughter"

Saturday05/05/12

"Team WOD"

AMRAP 24

Row 200 m

20 KBS 24/16 kg

20MB Sit ups

20 BB Push Press 40/25 kg

40 Bench Hops
Scale as required
Programming by Neil

"Friday Frolic"

Friday 04/05/12

"It's A Long Good Friday"

500 m

10 GTOH 60/40 kg

5 Rounds of Cindy

5 Pull ups -10 Push ups - 15 Squat

10 GTOH 60/40 kg

5 Rounds of Cindy

5 Pull ups - 10 Push ups 15 Squats

10 GTOH 60/40 kg

500 m

Scale as required

Programming by Neil

"Thursday Thumper"

Thursday 03/05/12

3 - 5 Rounds

400 m

10 Pull ups

10 Alt Leg Lunges

10 Sit ups to Stand + MB Squat Clean & Press

10 Box Jump & Over 24"20"

10 Press ups

Scale as required

Programming by Neil



"Wicked Wednesday"

Wednesday 02/05/12

"2 From 3"

Option 1

5 x 5 Reps dead lift

Option 2

3 x 500 m Row 

2 mins rest between Rows

Option 3

3 Rounds

30 DU's/90 Singles

12 Deadlift B/W or 50% 1RM

21 Box Jumps 20"

Scale as required

Programming by Neil

"Terrific Tuesday"

Tuesday 01/05/12

6 Min AMRAP

5 Box Step Each Leg

10 KBS 24/16 kg

2 Mins Rest

6 Min AMRAP

6 OHS 35/20 kg

12 Push ups

2 Mins Rest

6 Min AMRAP

Cal Row 10/8

10 DB Bench Press 20/12.5 kg

Scale as required

Programming by Neil