"Terrific Tuesday"

Tuesday 31/01/12

"Morag's Monologue"

3 - 4 Rounds For Time

340 m
15 Burpees
12 DB Push Press
7 Deadlift @67% of 1RM

Scale as required
Programming by Neil

"Monday Madness"

Monday 30/01/12

"Winter Warmer"

5 RFT
500 m(1100 cycle)
15 Thrusters 40/27.5 kg
10 Pull ups

Scale as required
Programming by Ronnie

"Kevin's Sunday Session"

Sunday 29/01/12

3 RFT

25 Box Jumps 24"20"16"
20 KBS 24/16 kg
13 HR Push ups
10 Pull upas
5 GTOH 60/40 kg

Scale as required
Programming by Kevin

"Saturday Slaughter"

Saturday 28/01/12

"Team WOD"

In teams of two alternate each exercise

AMRAP 20
200 m Row
25 Sit ups
15 Bench Press 60/40 kg

Scale as required
Programming by Neil

"Friday Frolic"

Friday 27/01/12

3 RFT

25 WBS 9/7/5 kg
20 KBS 24/16 kg
15 Hang Power Cleans 40/27.5 kg
10 Shoulder Press 40/27.5 kg

Scale as required
Programming by Neil

"Thursday Thumper"

Thursday 26/01/12

"The Gold Standard"

2000 m ROW - Time Trial

Choose 1 of the Following

Option 1
5 RFT
8 Front Squats
1 Sprint Run

Option 2
Sandbag Runs 5-4-3-2-1
Sandbag Squats 2-4-8-16-32

Option 3
"Grace"
30 GTOH 60/40 kg

Scale as required
Programming by Ronnie

"Wicked Wednesday"

Wednesday 25/01/12

10 x 2 Reps of Shoulder Press
On the Min every Min for 10 Sets
use 75 - 80% of 1RM

5 - 7 RFT
15 Push Press 35/25 kg
15 OHS 35/25 kg

Scale as required
Programming by Neil