"Wicked Wednesday"

Wednesday 13/06/12

Coach's Choice Technique Session

5 x 2 Min AMRAP

2 mins rest between

250/225m Row

Power Clean 70/50 kg

Record reps in each AMRAP

Total up to get a score

Scale as required

Programming by Neil 

"Terrific Tuesday"

Tuesday 12/06/12

"Inception"

1000 m

"Attack"

9 - 15 - 21 - 15 - 9

MB Power Clean

KB SDHP 24/16 kg

Box Jumps 24"20"16"

"Extraction"

800 m

Scale as required

Programming by Ronnie

"Monday Madness"

Monday 11/06/12

"Hope"

3 Rounds of 1 min of each exercise

With a 1 min rest between Rounds

Burpees

Power Snatch 35/25 kg

Box Jumps

Thruster 35/25 kg

Pull ups

Record reps for each round

Total up to get a score

Scale as required

Programming by Neil

"Kev's Sunday Session"

Sunday 10/06/12

Option 1

AMRAP 20

6 SA Clean & Press

9 KBS 24/16 kg

12 Pull ups

200 m

Option 2

3 MU's

5 HSPU's

9 KB Squats

200m

Scale as required

Programming by Kevin

"Saturday Slaughter"

Saturday 09/06/12

BBC

Dead lift- HP Clean - Front Squat - Push press - Back Squat

21 - 150 m

15 - 100 m

9 - 50 m

Men 50 kg - Ladies 35 kg

Scale as required

Programming by Ronnie

"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