W.O.D. June 26/2010

LAST BOOTCAMP CLASS FOR A WEEK!!! MAKE IT COUNT!

........

Warm-Up: Turkish Get-ups X10/arm, Plank 1 min

"LIZ Mountain"

10 rounds

Burpees X 10

V-ups X 10

Mountain Climbers X 50

W.O.D. June 25, 2010

BENCHMARK TIME!!!

ARE YOU MAKING PROGRESS?

Warm-Up: 200 Ropes, 20 Russian Twists, 3 Way Shoulders + 10 Squats

"Bench Mark"

1. Max Push-Ups x 2 Minutes (Chest to Floor)

2. Max Sit-Ups x 2 Minutes ( Elbows Touch Knees)

3. Max Burpees x 2 Minutes ( Chest to Floor)

4. Max Weight Turkish Get-Ups x 5/arm
5.Max Dubs x 2 Minutes

6. 500m Row

.
*2 Minute Rest Between Each Event*

W.O.D. June 23, 2010

Warm up: DB Complex- For Time

DB snatch x 5/arm

DB Clean & Press x 5/arm

Front Squat x 10

Reverse Lunges x 5/leg

High Pulls x 10

DB Rows x 5/arm

DB Sumo DL x 10

..........................

^^^^^^^^^^^^

"A Team"

100 Reps per exercise/per team

Hang Cleans

V-ups

BB Squats

Dubs

Dead lifts

Pull Aparts

............................

^^^^^^^^^^^^^

So, this being a team effort, hopefully we get more than one person out in Arnprior...

:) :) :) :) :)

Hit this W.O.D. like B.A. Baracus would!

W.O.D. June 22nd 2010

Warm-Up: 100 Ropes, 50 Backwards, 50 Left Foot, 50 Right Foot, 100 Ropes

.

"Where's Betty Swallocks"
.
T-Gets x 5/arm
RDL's x 15
.
T-Gets x 5/arm
Squat Jumps x 15
.
T-Gets x 5/arm
Lunges x There and Back
.
T-Gets x 5/arm
DB Row x 15/arm
.
Finisher: 500m Rower Race

W.O.D. June 21, 2010

Warm up: 50-10-50, T.G.U's x 5/side

"Squat, Push, Squat!"

4 rounds for time

***

20 KB Swings

40 Push Press

60 Squats

40 Lunges

20 Push ups

June 18, 2010 --"High 5!"

Warm Up: 2 ROUNDS --Inch worm, push ups (x5), band pull aparts (x10)

~~~~~~~~~~~~~~~~~~~~~~~~~~

"High 5!"

(AMRAP in 30 min.)

5 T.G.U's/arm

10 Burpees

15 K.B Swings

20 Sit-Ups

25 Wall Balls

W.O.D. June 17th, 2010

Happy B-day Isabelle

(Tomorrow)

.

Warm up: 1 min ropes, 1 min split jumps, 1 min T.G.U's/arm

^^^^^^^^^^^^^^

"39"

AMRAP 39 mins

39 Box Jumps

39 Push Ups

39 Sit ups

39 Burpees

^^^^^^^^^^^^^^

Finisher: V-ups x 20, Russian Twists x 40, Saxon Side Bends x 10/side

W.O.D. June 16th, 2009

Warm up: 1 min ropes, 1 min pull aparts, 1 min shoulder circuit, Cossack Squats x 20

~~~~~~~~~

Dead-Thrubbin'

***

25 Thrusters

5 Dead lifts

50 Dubs

*

20 Thrusters

5 Dead lifts

40 Dubs

*

15 Thrusters

5 Dead lifts

30 Dubs

*

10 Thrusters

5 Dead lifts

20 Dubs

*

5 Thrusters

5 Dead lifts

10 Dubs

***

Check this out below. I like the cut of his jib.

http://www.csnwashington.com/06/10/10/9-Year-Old-Wrestling-Champ-Goes-For-Worl/landing_09.html?blockID=251332&feedID=287

W.O.D. June 15th 2010

W-Up: Push-ups X5, Burpees X5, Side lunges X5/leg

"ROPE FREE"

.

4 Way lunges X20

.

Front Plank X 1min

.

Squats X20

.

Right side plank X 1 min

.

DB row X 10/arm

.

Left side plank X 1 min

.

1 arm DB clean and press X 10/arm

.

Supine plank X 1 min

.

AMRAP 30 mins

.

NOTE: Choose weights that are appropriate for your skill level, the numbers are easy, make sure the weights are heavy enough to be challenging.

"FURY WHIP"
***
Warm-up: Russian Twists x 30, 20 Squats, 10 Push ups, 5 Mule Kicks

40 Box Jumps
20 RDL'S
100 Ropes


40 Burpees

20 FLR Press
150 Ropes


40 DB/ KB Swings
20 BPA's
200 Ropes


40 Step-ups (20/leg)
20 TGU's (10/arm)
250 Ropes


40 Jax
20 DB Row (10/arm)
300 Ropes

W.OD. June 10/ 2010

RENFREW SATURDAY BOOTCAMP IS CANCELLED

JUNE 12th 2010

.

.

.

.

"ABDOMINUS"

HAPPY BIRTHDAY LESLIE MOON

Warm-Up: Ropes x 2min, Cossack x 20, Push-Ups x 10

Med Ball Twist x 50
Wall Balls x 20 (Thrusters in Renfrew)

Sit-Ups x 50
Lying Leg Raise x 20

10 Burpees
Med Ball Twist x 50

Field Goals x 20
10 Burpees

AB Circuit
10 Rotating Planks

W.O.D June 9/10

Warm up: 50-10-10 (Ropes-Burpees-Ropes) 30 Russian Twists

.
25 What!?

HAPPY B-DAY CRYSTAL SMITH
.
25 Push ups
25 Field Goals
25 Thrusters
25 Step ups/leg
25 DB Snatches/arm
25 S.L. Dead lifts
25 Burpees
250 Jump rope

W.O.D. June 8th, 2010

Warm up: Push up w 1/2 way hold for max time, Side Plank x max time each side

~~~

Barbellous

...

50, 40, 30, 20, 10 Mountain Climbers

..

4, 8, 12, 16, 20 Barbell Clean & Press

..

10, 20, 30, 40, 50 Leg Raises

W.O.D. June 7th, 2010

Warm up: Push ups x 10, Shoulder circuit x 10/way, Cossack Squats x 20

Tabata this!

Burpees

Sit ups

Squats

Star Jumps

Push Press

W.O.D. June 5th, 2010

Warm up: Turkish Get ups x 5 per arm, Push ups x 10, Cossack Squat x 20,

Med ball Throws x 20

Dirty Dozen

~~~~~~~~~~

4 Rounds for time

.......

12 Floor Press

24 DB Snatches (12per)

36 Squats

48 Sit ups

60 Jumping Jax

W.O.D. June 3rd, 2009

Warm up: B.B. or D.B. Complex x 3 rounds of:

Clean & Front Squat x10

Bent over Row x10

Military Press x10

RDL's x10

****

Then..

50 Double-Unders - 10 burpees
40 Double-Unders - 10 burpees
30 Double-Unders - 10 burpees
20 Double-Unders - 10 burpees
10 Double-Unders - 10 burpees

FOR TIME!

"Unless you try something beyond what you already mastered you will never grow."

***********
Below is a vid of a 7 month pregnant woman kicking some ass in the gym.

This one is for you Jenn! Keep rocking those W.O.D.'s !!!!

June 2/10

Warm-Up: Push-Ups 3 Sets Of 5 Reps, T-Get-Ups Max Weight x 5/Arm

"TANK TOP"

25 Squats

Shoulder Circuit

25 Lunges

Shoulder Circuit

25 Sit-Ups

Shoulder Circuit

25 Mountain Climbers

Shoulder Circuit

....

RENFREW'S RESULTS FROM THE LAST BENCH MARK W.O.D.

Pushups and Mountain Climbers: 3 sets of 5 pushups, with 10 mountain climbers between each set of pushups,
Plank 1 minute

Pressin' & Squattin'
:)

25 Clean & Press
25 Push Press
25 Dips
..
250m Row
..
25 Jump Squats
25 Back Squats
25 OHS

...

Finisher: 50 Dubs

....

"You accept failure as a possible outcome of some of the experiments.

If you don't get failures, you're not pushing hard enough on the objectives."

-- John Poindexter