Thursday 20 June

Warm Up:
General Warm Up

Wod:
Fight Gone Bad

3rds
Wall Balls
Push Press
Box Jumps
Sump Deadlift High Pull
Row (Calories)

1minute on each exercise.  I min rest between rounds

Wednesday 30 January

Warm Up:
500m Row
3rds
30 Second Plank
15 Squats

Strength:
Work Upto 1rm Bench Press

Wod:

Fight Gone Bad

3rds
Wall Balls
Sumo Deadlift High Pull
Box Jumps
Push Press
Row

Perform 1 minute on each exercise.  Rest 1 minute between rounds.  Total reps = Score

Friday 5 October

Strength:

Kneeling Squats
5-5-5-5-5

Wod:

Fight Gone Bad

3 rds of 1 minute per exercise of:
Wall balls
Sumo Deadlift High Pull
Box Jumps
Push Press
Row

Thursday 7 June

Fight Gone Bad

3 rds of 1 minute per exercise of:
Wall balls
Sumo Deadlift High Pull
Box Jumps
Push Press
Row

Score is total reps

Results:

Friday 9 March

Friday 9 March

Strength:
Bench Press
8 x 2 @ 55% 1rm

Skill:
25 x Candle Stick

WOD:

Fight Gone Bad!

Three rounds of:
Wall-ball, 20 pound ball, 10 ft target (Reps)
Sumo deadlift high-pull, 75 pounds (Reps)
Box Jump, 20" box (Reps)
Push-press, 75 pounds (Reps)
Row (Calories)

Saturday 5 November

"Tabata Fight Gone Bad"

Complete 40 intervals of 20 seconds of work followed by ten seconds of rest. Perform 8 consecutive intervals of each of the following exercises:

Wall-ball 20 pound ball, 10 ft target. (Reps)
Sumo deadlift high-pull 30/20 (Reps)
Box Jump 20" box (Reps)
Push-press 30/20 (Reps)
Row (Calories)

Saturday 17 September

"Fight Gone Bad!"

Three rounds of:
Wall-ball, 20 pound ball, 10 ft target (Reps)
Sumo deadlift high-pull, 75 pounds (Reps)
Box Jump, 20" box (Reps)
Push-press, 75 pounds (Reps)
Row (Calories)

In this workout you move from each of five stations after a minute.The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of "rotate", the athletes must move to next station immediately for best score. One point is given for each rep, except on the rower where each calorie is one point.

Sunday 10 April

"Fight Gone Bad!"

Three rounds of:
Wall-ball, 20 pound ball, 10 ft target (Reps)
Sumo deadlift high-pull, 75 pounds (Reps)
Box Jump, 20" box (Reps)
Push-press, 75 pounds (Reps)
Row (Calories)

In this workout you move from each of five stations after a minute.The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of "rotate", the athletes must move to next station immediately for best score. One point is given for each rep, except on the rower where each calorie is one point.

Monday 27 February

Fight Gone Bad

3 rounds of 1 minute each

Wall Ball squat

Sumo deadlift high pull (40kg/30kg)

Box jump

Push press (40kg/30kg)

Row (calories)

Count total reps for score.
Rest 1 minute between rounds

Thursday 2 December

Fight Gone Bad

3 rounds of 1 minute each

Wall Ball squat

Sumo deadlift high pull (40kg/30kg)

Box jump

Push press (40kg/30kg)

Row (calories)

Count total reps for score.

Rest 1 minute between rounds

Monday 20 September

Fight Gone Bad

3 rounds of 1 minute each

Wall Ball squat

Sumo deadlift high pull

Box jump

Push press

Row (calories)

Count total reps for score.