SUN REST DAY 1/4/2012

SAT WOD 30/3/2012

For Time
30,25,20,15,10 Reps of
Burpees
SDLHP 42.5kg(30kg)
Box Jumps

FRI WOD 30/3/2012

"ANGIE'
100 Pullups
100 Pushups
100 Situps
100 Squats


Complete all the reps of each exercise before moving on to the next.

THURS WOD 29/3/2012

Thruster 3,3,3,3,3,3,3

5 Min AMRAP
3,6,9,12,15,18......
Thruster 42.5kg(30kg)
KBS 24kg(16kg)

WED WOD 28/3/2012

20 Min AMRAP
5 Power Cleans 65kg(40kg)
10 Push ups
15 Box Jumps

TUES WOD 27/3/2012

OHS 3,3,3


Then "Nancy"
5 Rnds
Run 400Mtrs
15 OHS 42.5kg(30kg)

MONDAY WOD 26/3/2012

10 Minutes of your choice
Rope Climbs
Muscle Ups
Chest To Bar Pullups
Dips

3 Rnds Each for time
Run 800 Mtrs

SAT WOD 24/3/2012

12.5
7 Min AMRAP
Thuster 45kg(30kg)
Chest to Bar Pullup
Reps 3,6,9,12,15,18,21,24.......

LOOOK BETTER NAKED !

Congratulations to Amy and Sam, Winners of the Body Challenge voted by you guys. It was a lot of hard work and all participants that stuck it out and finished made some great changes with these two coming out on top. It just proves that a clean diet and regular exercise is all it takes. Its great to see you guys keeping it up even after the challenge. 8 weeks is just the beginning!

BEFORE 6/1/2012

AFTER 2/3/2012

FRI WOD 23/3/2012

Hang Power Snatch 2,2,2,2,2


3 Rnds
15 Hang Power Snatch 42.5kgkg(30kg)
15 Box Jumps 24Inch(18Inch)Box
15 KTE

THURS WOD 22/3/2012

Deadlift 5,5,5,5,5

Max Burpees 2 Minutes

WED WOD 21/3/2012

10 Rnds For Time
5 HSPU
5 L Pullups

Rest Then

Run 800Mtrs
150Double Unders

TUES WOD 20/3/2012

Push Press 1,1,1,1,1
Push Jerk 1,1,1,1,1
Split Jerk 1,1,1,1,1


12,9,6
Clean& Jerk 60kg(40kg)
Run 1600mtrs

MODAY WOD 19/3/2012

Front Squat 5,3,2,1,1,1,1

10 Min AMRAP
50 Double Unders
7 Ring Dips

SAT WOD 17/3/2012

12 Min AMRAP
150 Wall Ball 10kg(6kg) 10 Ft Target 9 Ft Target
90 Double Unders
30 Muscle Ups

FRI WOD 16/3/2012

Weighted Pullup 3,3,3,3,3

15 Min AMRAP
10 Deadlift 100kg(70kg)
15 Pushups
20 Situps

THURS WOD 14/3/2012

CLEAN
15 Mins Work up to a Heavy Single


5 Rnds For Time
7 Ring Dips
7 Thrusters 60kg(40kg)

WED WOD 14/3/2012

Press 1,1,1,1,1


3 Rnds For Reps
1 Min TTB
1 Min HSPU
1 Min KBS 24kg(16kg)
1 Min Burpee
1 Min Rest

TUES WOD 12/3/2012

Power Snatch 2,2,2,2,2

5 Rnds For Time
7 Power Snatch 50kg(35kg)
Run 200Mtrs

MODAY WOD 11/3/2012

Back Squat 1,1,1,1,1


7 Minutes of Cindy
5 Pull Ups
10 Pushups
15 Squats

SUN REST DAY 11/3/2012

SAT WOD 10/3/2012

FRI WOD 24/2/2012

OHS 3,3,3,3,3

21,18,15,12,9
KBS 24kg(16kg)
Burpees

THURS WOD 8/3/2012

Pullup Workshop 10 Mins
Kipping, Butterfly etc


3 Rounds
Run 800 Mtrs

WED WOD 29/2/2012

5x 2x Hang Power Clean, 1 x Split Jerk

10 Min AMRAP
2 Muscle Ups
7 Pistols (each leg)
30 Double Unders

TUES WOD 6/3/2012

DeadLift 3x3


Then "Dianne"
21,15,9 Reps For Time
Deadlift 100kg(70kg)
HSPU

MON WOD 5/3/2012

Press 3,3,3


10 Min AMRAP
3,6,9,12,15,18......
Reps of
Thruster 42.5kg(30kg)
Pullup

SUN REST DAY 4/3/2012

SAT WOD 25/2/2012

Push Press 3,3,3,3,3


3 Rnds
20 KBS 24kg(16kg)
15 Pullups
10 Push Press 60kg(40kg)