F R A N D A Y

Fran - enough said

"Tuesday WOD"

Tuesday 31/08/11

Part 1

1 Rep Power Clean every 10 secs for 5 mins

Part 2

Option 1
7 x 3 Reps Bench press

Option 2
5 x 500 m with 3mins recovery

Programming by Neil

"Monday WOD"

Monday 29/08/11

AMRAP 20
200 m
10 SA DB CL & PP R/L 20/16 kg
10 Sit ups
10 DBS (Wood Chops)20/16 kg
10 Push ups
10 KB SDHP 24/16 kg

Scale as required
Programming by Ronnie

"Kev's Sunday Session"

Sunday 28/08/11

21 WBS
21 KBS
Up & Dn the gym Long Jump Burpees

15 WBS
15 KBS
Up & Dn the gym LJB

09 WBS
09 KBS
Up & Dn the gym LJB

Scale as required
Programming by Kevin

"Saturday SLaughter"

Saturday 27/08/11

Option 1
Team BBC
In pairs alternating each round
5 Reps per exercise
Deadlift
Hang Power Clean
Front Squat

Push Press

Back Squat

AMRAP 20

Option 2

"Lisa's Naughty Corner WOD"
22 Sit ups

22 WBS
22 Pull ups
22 KBS
22 Push ups
2000 m Row
22 Push ups

22 KBS
22 Pull ups
22 WBS
22 Sit ups

Programming by Neil

"Fusilier Jamie"

Friday 26/08/11
Today's WOD is in Tribute to a young soldier who died after a road crash which also left his colleague seriously injured.
Fusilier Jamie Candlish, from Hamilton, was a passenger in the Vauxhall Corsa which crashed with another car near Penicuik on Friday night.
The 20-year-old had been working at the Edinburgh Tattoo that night, having returned from Afghanistan in April.

"FUSILIER JAMIE"
20 Alt Leg Lunge
15 MB Sit ups LRC

10 Push ups
05 Pull ups
250 m Hill run
AMRAP 20
Programming by Neil

"Thursday WOD"

Thursday 25/08/11

Complete the following for time

200 m
30 OHS 42.5/30 kg
30 Box Jumps 24"20"16"
400 m
20 OHS
20 Box Jumps
800 m

10 OHS
10 Box Jumps
1000 m
Scale as required
Programming by Ronnie

"Wednesday WOD"

Wednesday 24/08/11
Back Squat Build 5 x 3 Reps
Followed by
R/R/X - 250 - 250 - 250 - 250

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

Burpees 05 -- 10 -- 15 -- 20

Use 50 - 60% of 1RM
Programming by Neil

"Tuesday WOD"

Tuesday 23/08/11

"2:30 am"

AMRAP 20

3 Laps of

3 Push ups

6 Sit ups

9 Squats

+

12 Hang Power Cleans 60/40 kg

200 m

Scale as required

Programming by Ronnie

"Monday WOD"

Monday 22/08/11
3 - 5 RFT

21 SDHP 35/22.5 kg
15 Thrusters 35/22.5 kg
09 KBS 24/16 kg
400 m

Scale as required

Compare to 07/08/2010

Programming by Neil

"Kev's Sunday Session"

Sunday 21/08/11
AMRAP 20
100 Singles
25 J/Pull ups
15 WBS 9/7/5 kg
05 Burpees
Scale as required
Programming by Kevin

"Saturday Slaughter"

Saturday 20/08/11
10 Pull ups
20 Sit ups
30 Squats
400 m
21 Thrusters 42.5/30 kg
800 m
21 Thrusters 42.5/30 kg
400 m
30 Squats
20 Sit ups
10 Pull ups
Scale as required
Programming by Ronnie

"Get Carried Away"

Team Fiday Workout

In teams of two, alternating
complete as many rounds as possible
in twenty two minutes of:

10 WBS (each, 9/5)
1 Short Farmers Walk each (20/10)
10 MB Sq/C & Press
1 Medium Farmers Walk each
10 MB sit-ups each
1 Long Farmers Walk each
100m row each

Scale weights to suit

Programming by Ronnie

"Thursday WOD"

Thursday 18/08/11

"Megan's Choice - Variation I"

10 RFT or AMRAP 20
5 Power Clean @ 75/50 % 1RM
10 Bar Push ups
15 Bar jumps
200 m

Scale as required

Programming by Neil

"Wednesday WOD"

Wednesday 17/08/11

Complete the following for time

400 m

50 WBS 9/7/5 kg

40 Sit ups

30 Box Jumps 24"20"16"

20 DB Thrusters 15/10 kg

10 Double push up Burpees

20 DB Thrusters 15/10 kg

30 Box Jumps 24"20"16"

40 Sit ups

50 WBS 9/7/5 kg

200 Single skips or 50 DU's

Programming by Peter

"Tuesday WOD"

Tuesday 16/08/11

"Deadlift Build"

Warm up sets 10 - 6 - 4 - 2

5 x 5 reps increasing each set if possible

Followed by

10 RFT of

200 m

3 Deadlift @ 75% 1RM

Programming by Neil

"Monday WOD"

Monday 15/08/11

"Simples"

AMRAP 20

250 m

15 KBS 24/16 kg

15 Pull ups

15 DB Push Press 20/12.5 kg

15 Sit ups

Scale as required

Programming by Ronnie

"Kev's Sunday Session"

Sunday 14/08/11

Complete for time

Row - 200 - 200 - 200

Snatch - 13 - 11 - 07

Row - 200 - 200 - 200

P/Cl& PPJ - 13 - 11 - 07

Men 60/40 kg - Ladies 40/27.5 kg

Scale as required

Programming by Kev

"Saturday Slaughter"

Saturday 13/08/11

Complete the following for time

500 m

30 Sit ups - 10 Push ups

750 m

20 Sit ups - 20 Push ups

1000 m

10 Sit ups - 30 Push ups

750 m

20 Sit ups - 20 Push ups

500 m

30 Sit ups - 10 Push ups

Scale as required

Programming by Neil

"Friday Frolic"

Friday 12/08/11

"It's Friday - It's 5 O'clock - It's Crackerjack"

Team WOD in pairs alternating exercises

AMRAP 20

250 m Row

20 WBS 9/7/5 kg

15 Walking Leg Lunge P/leg

10 hanging KTE

5 Burpees

Scale as required

Programming by Neil

"It happened on a Saturday"

Thursday 10th August 2011

1Sit-up, 1 Press up, 1 Squat
Run 1 Circuit

As many rounds as possible in twenty minutes

"Wednesday WOD"

Wednesday 10/08/11

"It Came From A Land Down Under"

AMRAP 20

1 Rep of each x 7

Power Clean

Front squat

Push Press

Back Squat

Back Push Press

+

250 m Row

Every time you rest the bar on the floor

during a round it will cost you a Burpee

Men 40 kg - Ladies 25 kg

Scale as required

Programming by Neil

"Triplet"

Tuesday 09/08/11
"Triplet"

1) Karen
150 WBS 9/7/5 kg

Rest as required

2) 50% Angie
50 Pull ups
50 Push ups
50 Sit ups
50 Squats

Rest as required

3) 2000 m Row

Programming by Ronnie

"Monday WOD"

Monday 08/08/11

"Welcome to Hell"

200 m + 10 Push ups

200 m + 10 Sit ups

200 m + 10 Back Ext

200 m + 10 Pull ups

200 m + 10 Squats

75 GTOH 45/30 kg

10 Push ups + 200 m

10 Sit ups + 200 m

10 Back Rxt + 200 m

10 Pull ups + 200 m

10 Squats + 200 m

Scale as required

Programming by Neil

"Kev's Sunday Session"

Sunday 07/08/11

AMRAP 20

5 Power Clean & PP

10 Sand Bag Squats

15 MB Sit ups 9/7/5 kg

200 m Row

Scale as required

"Turn Left"

Saturday 06/08/11

AMRAP 20
250 m
5 Deadlift 70/45 kg
7 Pull ups
9 KBS 24/16 kg
11 Push ups

Scale as required

Programming by Ronnie

"An Old Friday Friend"

Friday 05/08/11
"Team WOD"

In teams of two complete 2 rounds

Alternating each exercise
21 - 18 -15
Cal Row
MB Squat Clean & Press 9/7
Bench Hops
Push ups
DB Push Press 15/10

If on you're own, do one round
Scale as required
Programming by Ronnie

"Thursday WOD"

Thursday 04/08/11

"It's All Big Jim's Fault"

500 m Row

50 Sit ups

25 DB Snatch R/L 20/12.5 kg

25 Pull ups

50 Squats

25 Push ups

50 Alt V Sits

25 Push ups

50 Squats

25 Pull ups

25 DB Snatch R/L 20/12.5 kg

50 Sit ups

500 m XFT

Scale as required

Programming by Neil

"There is a storm coming"

Wednesday 03/08/11

Hang Power clean Build 10 x 2 Reps
General strength warm-up followed by 10 by 2 reps.
Build towards your maximum at the fourth rep and attempt
to maintain that weight for the remainder of the reps.

Followed by
BB Thruster 42.5/27.5 kg
Box Jump 24"20"16"
10 - 1 & 1 - 10
Thruster at one end of the gym, Box jump at other end of the yard,
alternate each exercise.

Followed by
Timed Static Hold
Scale as required
Programming by Ronnie

"Tuesday WOD"

Tuesday 02/08/11

3 - 5 RFT

300 m

15 B/Squat 60/40 kg

15 MB LRC Sit ups

9 B/Squat

9 MB LRC Sit ups

Scale as required

Programming By Neil

"Homage to the Games"

Monday 01/08/11

10 Cal Row
30 WBS 9/7/5 kg
20 T T B
30 Box Jumps 24"20"16"
20 SDHP 24/16 kg

1000 m Run/Row/Crosstrain or cycle 2.5Km

20 SDHP
30 Box Jumps
20 T T B
30 WBS
20 Cal Row

Scale as required
Programming by Ronnie