Feb 27th, 2010

It's that time again kids....

"TO THE END"

Warm-up: Plank x 1 min, T-push ups x 5/arm

25 Burpees

50 Push-ups

75 Squats

100 Sit-ups

75 Squats

50 Push-ups

25 Burpees

Like you mean it!

Feb 26/10

Rope-A-Dope

Warm-Up: Inchworm, Wipers x 10, Med Ball Throws x 10

100 Ropes

5 P-ups

100 Ropes

10 Sit Ups

100 Ropes

Hip Stretch

100 Ropes

Calf Stretch

100 Ropes

Hamstring Stretch

100 Ropes

Cossock Squats x 10

100 Ropes

Feb 25/10

Stations x 1 min

Warm-up: Jax x 50, Box Jumps x 10

Dead Lift

Step-ups

Wall Balls

T-Get Ups 

Body Row

Glute Ham Raise / DB RDL

Plank

Feb 23, 2010

Warm-up: 100 Ropes, 50 MB Twists, 20 Wipers

 "Left Side/ Right Side"

Left reps KB swings x 20

Right reps sit-ups x 20

1 arm push press x 15

1 arm snatch x 15

1 arm DB Row x 15

Turkish Get-ups x 15

Amrap x 20 mins

Feb 22,2020

Warm-up: Push ups x 5

          Inchworm x 2 trips

          Burps x 5

Floor Press x 10

Body Rows x 10

Landmines x 12

Jump Rope x 100

Med Ball Ab Circuit x 10

Rev Lunges x 10/ leg

Feb 20th,2010

Warm-up: Med Ball Throws, Inch Worm Race

2 Rounds for Time (courtesy of CH)

25 Wall Balls

25 KB Swings

25 Pushups

25 Box Jumps

25 Squats

25 Burpees

25 Lunges(per leg)

Feb 18, 2010

"Croc"

Warm-up: Sand bag relay

5 Rounds

10 x Push press

10 x T- get-ups

10 x Wipers

10 x Dips

*** 20 steps between each exercise

W.O.D Feb.17 2010

Warm up: Push-ups x 5 - V-ups x 5 , 2 rounds

2 Min Stations

Stage/Box Jumps

Rower

Woodchops

Swiss Roll-Ins

Wall Balls

Field Goals

feb 16th, 2010

Warm-up : turkish get-ups x 10/arm, ropes x 200

"Pain Tornado"

100 lunges

90 sit ups

80 jax

70 squats

60 push ups

50 DB swings

40 DB dead lift

30 push press

20 box jumps

10 burpees

W.O.D. Feb 13th, 2010

"FURY WHIP"

Warm-up:

DB COMPLEX: Deadlift x 10, Row x 10, Push Press x 10, Squat x 10, X 2

40 Romanian Deadlift

20 Box Jumps

100 Ropes

40 Floor Press

20 Burpees

150 Ropes

40 DB/ KB Swings

20 Band Pull-aparts

200 Ropes

40 Step-ups (20/leg)

20 Get-ups (10/arm)

250 Ropes

40 Jax

20 DB Row (10/arm)

300 Ropes

Happy Friday!

Just a few things to fill you all in on....


Kristy was our Bootcamper of the month for January in Renfrew.  She was counting down the days until vacation, and really kicked ass in Bootcamp the weeks leading up to her trip.  Right now I'm sure she is wishing that she was still in Cuba on the beach.... Back on the horse Kristy, no falling off the wagon! 

Here she is in the vest after blasting through a W.O.D. like a champ!

Below is a couple of videos you've probably seen, but they are great motivators.  Olympics are starting tomorrow which is also a great motivator to work hard!  See you in class tomorrow morning.  Be ready to kick ass!



http://www.youtube.com/watch?v=sqHP3PbVIFM

P.S. THERE ARE NO CLASSES THIS MON, FEB 15TH. 

W.O.D. Feb 10th 2010

Warm-up: 2 mins Turkish get-ups for max reps

"Back From the Deadlift"

Deadlift X 8

Push-ups X 8 (Chest to the floor on every rep)

Sit-ups X 20

Jump Squats X 8

AMRAP 25 mins

ROWERS!!

W.O.D. Feb 9th, 2010

Warm-up: Turkish Get-ups x 10/arm, Plank x 1 min

"LIZ KNOCKOFF"

10 Rounds for Time

Burpees x 10

V-ups x 10

Jax x 50

"No Talking..."

.

Jump rope x 100/ 15 Push ups

AMRAP in 4 mins

.

Jump rope x 100/ 15 Sit ups

AMRAP in 4 mins

.

Jump rope x 100/ 15 Stage Jumps

AMRAP in 4 mins

.

Jump rope x 100/ 15 Burpees

AMRAP in 4 mins

.

Jump rope x 100/ 15 Squats

AMRAP in 4 mins

W.O.D. Feb 6th 2010

Warm-up: Cossack Squat x 10/side, Leg Swings x 10 /direction

3 Rounds (CH)

50 Squats

50 Kettlebell Swings

50 Box Jumps

W.O.D. Feb 5th 2010

W-up: 50-10-50  (Ropes-Burps-Ropes)

"Push Yo-Self"

Push-ups X8 (Chest must hit the floor on each rep)

Band Pull Aparts X 20

Push Press X 8

Body Rows X 8 (Chest to the bar on each rep)

Floor Press-X8

Sit-ups-X20

3 way Shoulders - X8/direction

250m Row

W.O.D. Feb 4th 2010

Warm-up: V-ups x 15, Toe Touches x 15, Hip-ups x 15

"10 for 10"

10 Thrusters

10 Dubs

10 Wipers per side (no ball)

10 Dubs

10 Lunges per leg

10 Dubs

10 Turkish Get-ups per arm

10 Dubs

W.O.D. Feb 2nd 2010

Lets Keep That Posterior Chain Up to Par!!

Warm-up X 2: Burpees x 10, Back Burpees x 10

AMRAP 25 Mins

Glute-Ham Raises x 10

Sit-ups x 15 (straight leg, weight behind head)

DB Rows x 15/arm

Side planks x 15/side

KB/DB Swings x 15

3-way shoulder x 10 each way

W.O.D. Feb 1st 2010

Kudos to all the campers that came out on Saturday and tested their mettle on "TO THE END".


Here are the Arnprior times; (Note: quality of execution has drastically improved thus the times are a bit slower than previous months)

Tricia Triskle: 20:37

Leslie Moon: 24:10

Cheryl Welbanks: 24:22

Jill Benger: 24:57

              Renfrew Times:  Crystal - 17:18

                                          Marg - 19.25

                                          Mel - 21:00

                                          Marie - 19:33

                                          Shawna - 24:00

****************************************************************************************

Warm-up: 100 Med ball twists, 100 Jump ropes, 100 Jax

Squat/Push Stations

2 mins each

Push-ups

Squats

DB Clean and Press

Single leg squats

Wall Balls

Band Face Pulls
***
~ Life takes on meaning when you become motivated, set goals and charge after them in an unstoppable manner. ~