Monday, 31 October 2011

WOD - 01/11/2011

A) Spend 15 mins working on a weakness

B) Conditioning


400m run

10 Over head squat
20 Double unders

9 Over head squat
18 Double unders

......... And so on

400m Run to finish.

Sunday, 30 October 2011

WOD - 31/10/2011

A) thruster

5-5-5-5-5

B)for reps
1 min deadlift 80/60
1 min kb swing 32/16
1 min toes 2 bar
1 min wall balls
1 min burpees.
Rest 1 min and repeat for a total of 3rounds.

Tuesday, 25 October 2011

WOD 26-10-2011

A) Junkyard dog warm up.

B) 3 rounds
2 back squat 80% 1RM
rest 2 min
2 back squat 80% 1 RM
rest 2 min
6 power clean @ 70% 1RM 20 secs rest between each rep
rest 1 min
6 power clean @ 70% 1RM 20 secs rest between each rep.

C) 7 min AMRAP
7 box jump
7 burpees

Monday, 24 October 2011

WOD - 25/10/2011

Tekkers

Kettle bell Snatch

Strength

Bench press

1-1-1-1-1

Conditioning

5 Rounds of

2 x 50m shuttle sprints
10 Power snatch (40K/20K)
10 SDHP (40K/20K)

Sunday, 23 October 2011

WOD 24-10-2011

A cracking hero WOD to start the week off.

"BRADSHAW"

10 rounds for time :
3 hand stand push ups
6 deadlift 100/60kg
12 pull ups
24 double unders

U.S. Army First Lieutenant Brian Bradshaw, 24, of Steilacoom, Washington, assigned to the 1st Battalion, 501st Parachute Infantry Regiment, 4th Airborne Brigade Combat Team, 25th Infantry Division, based in Fort Richardson, Alaska, died in Kheyl, Afghanistan, on June 25th, 2009, from wounds suffered when insurgents detonated a roadside bomb near his vehicle. He is survived by his parents, Paul and Mary, and brother Robert.

Thursday, 20 October 2011

WOD 21-10-2011

A) Hang power snatch
3-3-3-3-3

B) 15 min AMRAP
5 thrusters 40/20kg
5 sumo deadlift high pull
5 burpees

C) 3 x resisted bear crawl into resisted sprint

Wednesday, 19 October 2011

WOD 20-10-2011

A) 3 sets of max rep strict pull ups

B) For time:

Run 800m

10,9,8,7,6,5,4,3,2,1 reps of
KB swings 24/16kg
Box Jumps 24/20"

100 double unders

Tuesday, 18 October 2011

19/10/11

Strength - Deadlift

5 @ 50% 1rm
5 @ 60% 1rm
5 @ 70% 1rm
3 @ 80% 1rm
3 @ 90% 1rm
1 @ 100% 1rm
1 @ 110% 1rm

Conditioning - 'Elizabeth'

for time do 21-15-9

Clean 60/40Kg
Ring dips

Monday, 17 October 2011

WOD 18-10-2011

A)Back squat
5 sets of 5 reps @ 75per cent of 1RM
followed immediately with 5 box jumps after each set.

B) 5 rounds for time
15 KB swings
10 Knees 2 Elbow
5 wall walks

C) 3 min AMRAP
Rope climbs

Sunday, 16 October 2011

WOD 17-10-2011



WHAT AN EFFORT FROM OUR NATIONAL TEAM. MADE US PROUD TO BE WELSH. AGAINST ALL ODDS PERFORMED HEROICALLY AND NEARLY MADE IT.


Strength - Power clean

2-2-2-2-2


Conditioning - 3 rounds for time

Run 200m

20 pull ups

Run 200m

20 push ups

Run 200m

20 sit ups

Run 200m

20 squats

Friday, 14 October 2011

WOD 15-10-2011

Guys the gym will only be open from 7am till 8.30am tomorrow due to a very important game of chase the egg!!!

In honour of this huge fixture we have come up with the WOD :

"Rugby World Cup Semi Final Gone Bad"

Spend 1 minute on each station for a total of 5 mins

Burpee box jumps
Push press 50/30kg
Calorie row
Power clean 60/40kg
Double unders

Rest 1 min and repeat for a total of 3 rounds

C'MON WALES MUN!!!!!

Thursday, 13 October 2011

WOD 14-10-2011

Strength - Overhead squat
3-3-3-3-3

Conditioning
Death by pull up and air squat.
On the first minute 1 pull up,1 air squat
2nd minute 2 pull ups,2 air squats
and so on until you miss the desired reps within the minute.

Wednesday, 12 October 2011

WOD 13-10-2011

A) Weighted pull ups
1-1-1-1-1

B) Max reps in 2 mins shoulder press 40/20kg
Rest 1 min
Max reps in 2 mins push press 40/20kg
Rest 1 min
Max reps in 2 mins push jerk 40/20kg

C) 10 min AMRAP
7 comp press ups
10 sumo deadlift high pull 40/20kg
20 mountain climbers

Tuesday, 11 October 2011

WOD 12-10-2011

A) 150 double unders for time.

B) 15-12-9 reps of
hang squat clean thrusters 40/20kg
burpee pull ups.

C) 500m max effort row
straight into max rep ring dips

Monday, 10 October 2011

WOD - 11/10/11

A) Warm up

3 Rounds of
10 V-ups
10 Hollow Rocks

B) Strength

Deadlift
5-5-5-3-3-1-1

C) Conditioning

10 Rounds of

Bodyweight bench
200m Run

First round 10 BW-Bench, Second round 9 and so on.

Sunday, 9 October 2011

WOD - 10/10/11

A) Warm up

3 Rounds of

10 Wall ball 9Kg/4Kg
10 Burpees

B) Strength - Front Squat

5-5-5-3-3-1-1

C) Conditioning

5 Rounds of

in a 4 minute window perform
400m Run
20 Box jumps 24"/20"
AMRAP Double unders.

Your score is the acc amount of Double unders.

Thursday, 6 October 2011

WOD - 07/10/11

Strength

Back Squat
1-1-1-1-1

Conditioning

15m AMRAP of

10 wall Ball 9/4Kg
10 Toes to bar
10 Box Jump 24/20"

Wednesday, 5 October 2011

WOD 6-10-2011

A) Warm up
3 rounds
10 wall balls
10 burpees

B) 3 rounds for time:
10 thrusters 40/20kg
15 box jumps

C) In pairs
5 min AMRAP
5 power clean 60/40kg
One works, one rests

Tuesday, 4 October 2011

WOD 5-10-2011

A) Back squat
3-3-3-3-3

B) Conditioning - For time:
21 hang power clean 40/20kg
21 pull ups
21 comp press ups
20 m bear walk
15 hang power clean
15 pull ups
15 comp press ups
20 metre bear walk
9 hang power clean
9 pull ups
9 comp press ups
20 metre bear walk.

C) Stretch and mobilise.

Monday, 3 October 2011

WOD 4-10-2011

A) Handstand tekkers

B) Partner Wod
In pairs
One partner runs 400m whilst the other performs an exercise. They then alternate.
The exercises are as follows:
Row for calories
Box jumps
KB swings 24/16kg
Burpee ball slam
Rope climbs.

So each person completes 5 x 400m run plus the 5 exercises listed above.

C) Stretch and mobilise.

Sunday, 2 October 2011

WOD 3-10-2011

A) Bench press
5-5-5-5-5

B) DEATH BY CLEAN AND JERK

On the first minute perform 1 clean and jerk 60/40kg.
On the second minute perform 2 clean and jerks
and so on until you fail to complete the desired amount of reps within that minute.

C) Stretch and mobility