"Thursday"

Thursday 31/03/11

"Thruster Build"

Warm up Sets 1 x 10 - 1 x 6 - 1 x 3 - 1 x 1

Working Sets 7 x 3 Reps - Try to increase weight each set

If you can't increase weight Stay with previous weight

And finish the remaining set with that weight

"Wednesday WOD"

Wednesday 30/03/11

In 1min complete 10 KBS 24/16 kg

Then Row for 1 min for Cals

5 Rounds - Record total Cals

4 mins Rest

In 1 min complete 10 Sit ups

Then do I min of WBS 9/7/5 kg

5 Rounds - Record total WBS

Scale as required

"Tuesday WOD"

Tuesday 29/03/11

"Oxford V Cambridge"

Team WOD

In teams of two complete 7000 m Row

Alternating every 500 m

Record the total time for the team to complete the Row

"Monday WOD"

Monday 28/03/11

Option 1

AMRAP 20

1 Rope Climb

2 Muscle ups

4 Handstand Push ups

8 Heavy KBS 32/24 kg

50 DU's

Option 2

AMRAP 20

5 Pull ups

5 Bench Dips

12 Push ups

12 KBS 24/16 kg

200 m

Scale as required

"Sunday Session"

Sunday 27/03/11

10 Rounds

One Min Work - One Min Rest

Power Clean & Push Press 50/35 kg

Record Reps each round and total to get a score

Scale as required

"Saturday Slaughter"

Saturday 26/03/11

5 Rounds

5 Front Squat 50/35 kg

10 Pull ups

15 Squat Bar Jumps

20 KBS 24/16 kg

250 m Run(Ladies 200 m)

Scale as required

"Friday Frolic"

Friday 25/03/11

5 Laps of

1 x Power Clean

1 x Front Squat

1 x Push Press

1 x Back Squat

1 x Back Push Press

5 x Bar Push ups

+

400 m

For 5 Rounds

Men 52.5 kg - Ladies 35 kg

Scale as required

"Thursday WOD"

Thursday 24/03/11

"Helen"

3 Rounds

400 m Run

21 KBS 24/16 kg

12 Pull ups

Scale as required

"Wednesday WOD"

Wednesday 23/03/11

Deadlift 3 - 3 - 3 - 2 - 2

3 Rounds of

5 SA DB Hang Power CL & PP - R & L

10 Push ups

5 DB Hang Squat CL

10 Push ups

5 SA DB Hang Power Snatch - R &

Men 20 kg - Ladies 12.5 kg

Scale as required

"Tuesday WOD"

Tuesday 22/03/11

Option 1

5000 m R/R/X

Option 2

KBS - 10 - 15 - 20 - 25 - 20 - 15 - 10

WBS - 10 - 15 - 20 - 25 - 20 - 15 - 10

KBS 24/16 kg

WBS 9/7/5 kg

Scale as required

"Monday WOD"

Monday 21/03/11

2000 m Row Fast Pace

5 min Rest

30 Pull ups

30 Bar Dips

50 DB Box Steps 10/7 kg

30 Hanging KTE

50 KBS 24/16 kg

30WBS 9/7/5 kg

Scale as required

"Sunday power lifting session"

Sunday 20/03/11

"Bench Press"

7 x 3 Reps

"Saturday Slaughter"

Saturday 19/03/11

"Deck Of Cards"

Random WOD

Reps and Exercises Draw from the deck

Suit was exercise

Card number determind the reps

See Ronnie for the details

Thursday WOD"

Thursday 17/03/11

KBS ----- 10 --- 15 --- 20 --- 15 --- 10

Back Sq - 10 --- 15 --- 20 --- 15 --- 10

Pull ups - 10 --- 15 --- 20 --- 15 --- 10

R/R/X -- 200 - 200 - 200 - 200 - 200

KBS 24/16 kg

Back Squats 60/40 kg

Scale as required

"Wednesday WOD"

Wednesday 16/03/11

300 m

15 Sit ups

300 m

15 Back Ext

300 m

15 Push ups

300 m

15 Pull ups

300 m

15 Good Morning

300 m

15 Squats

300 m

15 Shoulder Press

300 m

15 OHS

Men 20 kg - Ladies 15 kg

Scale as required

"Tuesday WOD"

Tuesday 15/03/11

"D Day - Let The Games Begin"

AMRAP 20

5 Hand Release Burpees

10 Hand Release Push ups

15 Sit ups

20 Air Squats

Scale as required

"Monday WOD"

Monday 14/03/11

"Hypothesis"

AMRAP 5

10 WBS 9/5 kg

10 Alt Leg Lunge P/Leg

90 sec Rest

AMRAP 5

10 KBS 24/16 kg

10 DB SH/Press 20/12.5 kg

90 sec Rest

AMRAP 5

10 SDHP 24/16 kg

10 Pull ups

Scale as required

"Sunday Weightlifting Session"

Sunday 13/03/11

5 x 10 Snatch Hi Pulls

3 x 5 Muscle Snatch

3 x 5 Pressing Snatch Balance

2 x 5 Power Snatch

5 x 3 Hang Power Snatch

Try and Increase load on each set

Finish last rep with OHS

3 x 5 Muscle Clean

2 x 5 Power Clean(Light)

5 x 3 Power Clean

Try and Increase load on each set

Finish last rep with Front Squat

With a Empty Bar 20/15 kg

Do as many Squat Jumps as posible

in 1 min

"Kev's Sunday Session"

Sunday 13/03/11

AMRAP 20

3 Laps of

5 Pull ups

10 Push ups

15 Air Squats

+

400 M

Scale as required

"Saturday Slaughter"

Saturday 12/03/11

AMRAP 4

12 Bar Jumps

10 Bar Push ups

08 Deadlift

06 Hang Power Cleans

1 min Rest

4 Tabata DU's

3 min Rest

Repeat AMRAP 4

1 min Rest

4 Tabata Sit ups

3 min Rest

Repeat AMRAP 4

1 min Rest

4 Tabata Alt Leg Lunge

Men 60 kg - Ladies 40 kg

Scale as required

"Friday Frolic"

Friday 11/03/11

5 Rounds

5 DB Shoulder Press

200 m

10 DB Alt Leg Lunge

5 Dead Hang Pull ups

Men 20 kg - Ladies 12.5 kg

Sub Reverse/Negative Pull ups for Dead Hang Pull ups

Scale as Required

"Thursday WOD"

Thursday 10/03/11

800 m

+

3 Rounds of

10 Deadlift

7 HPC

5 PP

600 m

+

2 Rounds of

10 DL

7 HPC

5 PP

400 m

+

10 DL

7 HPC

5 PP

Men 60 kg - Ladies 40 kg

Scale as required

"Wednesday WOD"

Wednesday 09/03/11

15 Squat Cleans

15 Double Push up Burpees

400 m

12 Squat Cleans

12 DP Burpees

400 m

09 Squat Cleans

09 DP Burpees

Men 40 kg - Ladies 27.5 kg

Scale as required

"Tuesday WOD"

Tuesday 08/03/11

"Homage"

AMRAP 7

8 Hang Power Clean & Push Press 42.5/27.5 kg

12 Alt Leg Lunge

1 min Rest

AMRAP 6

12 Pull ups

12 KBS 24/16 kg

2 min Rest

AMRAP5

3 R & L SA Power Clean 20/12.5 kg

12 Air Squat

Scale as required

"Monday WOD"

Monday 07/03/11

5 Rounds

10 Pull ups

15 Deadlift 80/50 kg

20 Bar Jumps or LowBox Squat Jumps

25 Sit ups

Scale as required

"Sunday Strength Session"

Sunday 06/03/11

"Get over The Bar And Pull"

"Deadlift"

Warm up sets

1 x 10 - 1 x 6 - 1 x 4 - 1 x 2

5 x 1 Rep build to a maximum

"Kev's Sunday Session"

Sunday 06/03/11

3 Rounds

500 m

21- 15 - 09

Pull ups

Hang Power Clean 42.5/27.5 kg

Push ups

Air Squats

Scale as required

"Friday Frolic"

Friday 04/03/11

"Team WOD"

In teams of two sharing the workload

3 Rounds

800 m

30 GTOH 60/40 kg

Scale as required

"Thursday WOD"

Thursday 03/03/11

1000 m

+

5 Rounds

10 Pull ups

15 OHS 42.5/30 kg

20KBS 24/16 kg

+

1000 m

Scale as required

"Wednesday WOD"

Wednesday 02/03/11

"Team Wod"

"The Long Good Fream Day"

Teams of two alternating

2 Rounds

5 x 200 m

21 Thrusters + 21 Pull ups

5 x 150 m

15 Thrusters + 15 Pullups

5 x 100 m

09 Thrusters + 09 Pullups

Men 42.5 kg - Ladies 27.5 kg

Scale as required

"Tuesday WOD"

Tuesday 01/03/11

Row/Run/XFT - 400 - 800 - 1200 - 1600

Burpees --------- 20 --- 15 --- 10 --- 05

SDHP 28/20 ---- 20 --- 15 --- 10 --- 05

Air Squats ------ 20 --- 15 --- 10 --- 05

Scale as required