Thursday, 31 March 2011

"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, 30 March 2011

"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, 29 March 2011

"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, 28 March 2011

"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, 27 March 2011

"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, 26 March 2011

"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, 25 March 2011

"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, 24 March 2011

"Thursday WOD"

Thursday 24/03/11

"Helen"

3 Rounds

400 m Run

21 KBS 24/16 kg

12 Pull ups

Scale as required

Wednesday, 23 March 2011

"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, 22 March 2011

"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, 21 March 2011

"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, 20 March 2011

Saturday, 19 March 2011

"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, 17 March 2011

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, 16 March 2011

"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, 15 March 2011

"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, 14 March 2011

"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, 13 March 2011

"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, 12 March 2011

"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, 11 March 2011

"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, 10 March 2011

"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, 9 March 2011

"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, 8 March 2011

"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, 7 March 2011

"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, 6 March 2011

"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, 4 March 2011

"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, 3 March 2011

"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, 2 March 2011

"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, 1 March 2011

"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