Wednesday, 31 August 2011

WOD 1-9-2011

A) Push press
5-5-3-3-1-1

B) On the minute perform 5 box jumps
For the remainder of the minute perform KB swings 24/16kg
Continue until you reach 150 KB swings.

Tuesday, 30 August 2011

WOD 31-8-2011

A) 3 rounds
5 wall ball
15 double unders/30 single unders.

B) NANCY
5 rounds
Run 400m
15 OH squats 40 kg

C) 3 rounds
Max rep weighted press ups.
Rest as required between efforts


Monday, 29 August 2011

WOD - 30/08/2011

A) Warm up
Dynamic

B) Benchmark WOD -

'Diane'
21-15-9
Deadlift 100/70Kg
Handstand Push-ups

C) Finisher
400m Broad Jump

Sunday, 28 August 2011

WOD 29-08-2011

Strength - Thruster

1-1-1-1-1

Working towards your 1RM

WOD -

5 rounds of

10 Squat clean 50kg/30kg
15 Burpees
10 Toe to bar

Thursday, 25 August 2011

WOD 26-8-2011

Strength - Weighted pull up
3-3-3-3-3

Conditioning - 10,9,8,7,6,5,4,3,2,1 reps of
Push press 40kg
200 m run

e.g. 10 push press
200 m run
9 push press
200 m run
and so on util you reach
1 push press
200 m run

Finisher - Max distance in 1 min farmers walk

Wednesday, 24 August 2011

WOD 25-8-2011



A) Dynamic warm up

B) THE CHIEF

3 min AMRAP of
3 power cleans 60/40kg
6 push ups
9 air squats

Rest 1 min

Repeat for a total of 5 cycles.






















































































































































































































































































































































































































































































































































































































































































Tuesday, 23 August 2011

WOD 24-8-2011


Strength - Back Squat
3-3-3-3-3

Conditioning : For time :
21, 15, 9 reps of
Wall ball 9/4kg
KB swing 24/16kg
double unders

Finisher : In a 3 min window
Run 400m
in the remaining time perform as many reps as possible (AMRAP) on pull ups



Monday, 22 August 2011

WOD 23-8-2011

A) Warm up and spend some time practicing your weaknesses.

B) 5 rounds for time:
1 shoulder press
3 push press
5 thrusters
(use a weight that is going to be challenging)

Rest 1 min

50 box jumps

Rest 3 mins

then in 5 mins
50 push ups
in the remaining time perform max rep burpees.




Sunday, 21 August 2011

WOD 22/08/2011

CHIPPER TIME

A little chipper to start the week off nicely!!!

For time:
Run 400m
20 deadlifts 100/60kg
Run 400m
20 pull ups
Run 400m
20 box jumps
Run 400m
20 KB swings 24/16kg
Run 400m
20 burpees
Run 400m

Thursday, 18 August 2011

WOD 19-8-2011

Strength - Hang power clean
3-3-3-3-3

Conditioning : For reps

Tabata thrusters 30kg/15kg
Tabata sit ups
Tabata ring rows
Tabata push ups

Finisher - 3 x max effort 'L' sit holds

Wednesday, 17 August 2011

WOD18-8-2011

A) Overhead squat
5-5-5

B) For time:
10 pull ups
1 burpee
9 pull ups
2 burpee
and so on until you reach
1 pull up
10 burpee

C) Finisher
Wait and see!!!

Tuesday, 16 August 2011

WOD 17-8-2011

A) Strength - Shoulder press
3-3-3 -3-3
To finish halve the weight used on your final set of three and do an
AMRAP at that weight

B) Conditioning :
For time
Run 1200m
rest 2 mins
Run 800m
rest 1 min
Run 400m
rest 1 min
Run 800m
rest 2 min
Run 1200m

Monday, 15 August 2011

WOD 16 - 8-2011

For time :

At the start of every minute perform 5 deadlifts 120kg/6okg. For the remainder of the minute perform burpees. Continue until you reach 50 burpees.

Rest 2 mins

At the start of every minute perform 5 box jumps, for the remainder of the minute perform KB swings 24/16 kg. Continue until you reach 75 KB swings

Rest 2 mins

At the start of every minute perform 5 pull ups. For the remainder of the minute perform double unders. Continue until you reach 150 double unders/300 single unders.

Sunday, 14 August 2011

WOD 15-8-2011

A) Dyn amic warm up

B) Tekkers - Handstand push ups

C) 5 rounds for time of :
5 front squat 80/50kg
10 toes 2 bar
15 plyo push ups.

Thursday, 11 August 2011

WOD 12-8-2011

A) For time
150 double unders/300 single unders

B) 5 rounds for time:
5 clean + jerk 60/40kg
25 metre bear walk
20 KB swings 24/16kg.

C) 3 x max rep competition push ups. Rest as required between attempts.

Wednesday, 10 August 2011

WOD 11-8-2011

A) Pick a weakness and work on it

B) Partner workout : 1 partner runs 400m while the other performs an exercise. Then alternate.
The exercises are as follows :
KB swings 24/16kg
Ring pulls
Sledgehammer strikes
Push press 40/20kg
Burpees

Tuesday, 9 August 2011

WOD 10-8-2011

A) Tekkers - Hang power clean

B) For time :
Perform 100 thrusters 40/20kg
At the start of every minute do 5 ring dips.


Monday, 8 August 2011

WOD 9-8-2011

Strength - Front squat
3-3-3-3-3


Conditioning - For time :

Run 400m
30 Sumo deadlift high pull 40/20kg
10 box jumps
20 SDHP
20 box jumps
10 SDHP
30 box jumps
Run 400m

Finisher : Tabata hollow rocks

Remember tomorrow guys there is no morning class

Sunday, 7 August 2011

WOD 8-8-2011



A) Strength - Shoulder press



5-5-5






B) 5 min AMRAP



3 power clean 60/40kg



6 hand release press ups



9 air squats






rest 1 min






C) 5 min AMRAP



5 wall balls



15 double unders






rest 1 min






D) 5 min AMRAP



5 pull ups



10 KB swings 24/16 kg






Also big congrats to Mav who won his big fight on Saturday night and brought the title back to Port Talbot. Great work fella!!!!






Thursday, 4 August 2011

MORNING SESSIONS

Guy's,

For the next three weeks while Mudd is away, I am only going to be running morning classes on Monday, Wednesday and Friday. Sorry for any inconvenience. If anything changes I will let you know straight away.

Cheers Ad.

WOD 5-8-2011

IT'S GOOD TO BE BACK !!!!

Nice to get back to the box after my two week disappearance!!!

A) Spend 10 mins working on a weakness. ( I guess it won't be pull ups after this weeks wod's)

B) Run 200m
21 deadlifts 100k/60k
21 burpees
Run 200m
15 deadlifts
15 burpees
Run 200m
9 deadlifts
9 burpees
Run 200m

Wednesday, 3 August 2011

WOD - 04/08/2011

Warm up

Strength - Squat clean

1-1-1-1-1

WOD - 'Angie'

100 Pull-ups
100 Push-ups
100 Sit-ups
100 Air squats

Complete all reps of each exercises before moving on.

Tuesday, 2 August 2011

WOD - 03/08/2011

Warm up

Strength - Power Snatch

3-3-3-3-3

Workout -

30 Thrusters (40Kg/20Kg)
30 Toe to bar
20 Thrusters (40Kg/20Kg)
20 Toe to bar
10 Thrusters (40Kg/20Kg)
10 Toe to bar

Monday, 1 August 2011

WOD - 02/08/2011

Warm up

Strength - Dead lift

3-3-3-3-3

Workout - 'Cindy'

20 min AMRAP of

5 Pull ups
10 Push ups
15 Air Squats