"Friday Frolic"

Friday 08/06/12

In Teams of two alternating

Complete 2 Full Circuits of the following

Cal Row - 18 - 15 - 12

 Thrusters - 18 - 15 - 12

Air Squats - 18 - 15 - 12

Bench Hops 18 - 15 - 12

Push ups --- 18 - 15 - 12

MB Sit ups - 18 - 15 - 12

Wall Balls -   18 - 15 - 12

Scale as required

Programming by Ronnie

"Thursday Thumper"

Thursday 07/06/12

Row/XFT/Run - 1000 - 750 - 500

H/Power Clean - 21 - 15 - 09

H R Push ups - 21 - 15 - 09

Men 45 - 60kg - Ladies 30 - 40 kg

Scale as required

Programming by Neil

"Wicked Wednesday"

Wednesday 06/06/12

"2 From 3"

Option 1

5 x 3 Front Squat

Option 2

5 k Row or 10 k Cycle

Option 3

10 min AMRAP

10 Front Squat 40/25 kg

30 DU's or 90 Singles

Scale as required

Programming by Ronnie

"Terrific Tuesday"

Tuesday 05/06/12

AMRAP 15

10 Push Press 45/32.5 kg

20 Down & Ups

30 Russian Swings 24/16 kg

Scale as required

Programming by Neil

"Monday Madness"

Monday 04/06/12

35 Box Jumps

35 Jumping Pull ups

35 KBS 24/16 kg

35Walking Lunges 15-20/5-10 kg Plate

1500 m Row/Run

35 Knees To Elbows

35 Back Extentions

35 WBS

35Burpees

Scale as required

Programming by Ronnie

"Kev's Sunday Session"

Sunday 03/06/12

AMRAP 20

5 Squat Cleans 60/40 kg

5 Bar Push ups

Scale as required

Programming by Kevin

"Friday& Saturday Frolic"

Friday & Saturday 01 & 02 /06/12

As a team of two complete each

500 m Row or 1200 m Cycle

30 Bench Press @10 RM weight

1000 m Row or 2400 m Cycle

20 Bench Press

2000 m Row or 4800 m Cycle

10 Bench Press

Men Cycle L 15

ladies Cycle L 10

Scal;e as required

Programming by Neil