W.O.D. July 29, 2010

W/up: 2 mins of Ropes, 3 way shoulders x 12/way, Cossack Squats x 20
...
Bench Mark
.
2 mins max reps of Push ups
.
2 mins max reps of Sit ups
.
2 mins max reps of Burpees
.
2 mins max weight T.G.U.'s
.
2 mins max reps of Dubs
.
500m Row for Best Time

W.O.D. July 28th, 2010

W/up: B.W. Lunges x 20, Jump up Groiners x 20, Push ups x 10 x 2 Rounds

"Century of Fun!"

100 DB Snatches

100 Squats

100 Push Press

100 Swings

W.O.D. July 27th, 2010

W/up: 50 jax-20 Squats- 50 jax

"Rope-a-Dope"
2 Rounds
...
100 Ropes
5 Push ups
100 Ropes
10 Sit ups
100 Ropes
15 Squat Jumps
100 Ropes
20 T.G.U's (10 per)
100 Ropes

Finish with 500m Row or Prowler

W.O.D. July 26th, 2010

Warm up: Dubs x 20, Cossack Squats x 20, Mountain Climbers x 50

"Lunge Buffet"

AMRAP

Lunge Down

Burpees x 5

Lunge Back

Push ups x 10

REPEAT

Saturday July 24/10

Warm-up:500m Row

"Diva Hangover"
AMRAP
DB Clean & Press
Burpees x 10
DB RDL's x 15
Step Ups x 20
Leg Raises x 30

Finally Friday

Warm-up: 25 med ball twists, 25 Jax, 25, cossack

"Finally Friday"

You will do 1 minute of each following exercises for 3 rounds.


Burpees
Squats
Push Ups
Sit ups
Box jumps


No rest between exercises, just get there and get started.
After you have done all 5 exercises, you will get a 1 minute break and then the next round starts.

W.O.D. July 22nd, 2010

Warm up: 100 ropes, 10 Burpees, 50 Ropes, 5 Burpees, 100 Ropes

"Tabata This, Tabata That"
20 sec work, 10 sec rest
8 Rounds each of:

DB Clean & Press
Mule Kicks
Lateral Raises
Plank Rows
Medicine Ball/Plate Twists

W.O.D. July 21st, 2010

ATTENTION ALL ARNPRIOR BOOTCAMPERS!!!

CLASS WILL BE AT 5:30PM ON THURSDAY, JULY 22ND.

Warm up: 30 sec Jax + 30 sec of Burpees x 3 mins

***

"Zip"

10 Rounds

*

10 Weighted Squats

10 Push ups

10 Star Jumps

***

And when can we expect you guys to pull off something like this below?....

W.O.D. July 20th, 2010

Warm up: Tabata Mountain Climbers x 4 Rounds

Triple Shot

3 Rounds for Time

30 Dubs
DB Snatch x 15/arm
30 Hip Thrusts
30 Sit ups
DB Row x 15/arm

W.O.D. July 19th, 2010

Warm up: Tabata Squats x 4 Rounds

1 min Stations

Back Extensions

Landmines

B.B. Clean & Press

Swiss Ball Roll ins

Rower

Farmers Walk

W.O.D. July 17th, 2010

Warm up: Jax x 1 min, Box Jumps x 1 min, Mountain Climbers x 1 min

-

Point Break

Max reps in 2 mins...Count your reps!

-

Dubs

V-ups

Side Raises

KB Swings

Star Jumps

Dips

500M Row: 100 points

Under 2 mins: 200 points

To The End

Warm up: 100 Jump ropes + 10 Turkish get ups per arm + 100 Jump ropes

W.O.D.

"To The End"

25 Burpees

50 Push ups

75 Squats

100 Sit ups

75 Squats

50 Push ups

25 Burpees

W.O.D. July 14th, 2010

Warm up: 20 Squats, 15 KB Swings, 10 Push ups, 20 Squats

"Deadly"

Dead lifts x 5----------10 Burpees

Dead lifts x 5------20 T.G.U.'s (10 per)

Dead lifts x 5---------30 DB Rows (15 per)

Dead lifts x 5------------40 Step ups (20 per)

Dead lifts x 5-------------------50 Russian Twists

---

Finished? 100 Pull Aparts

An easy 1008lbs...

W.O.D. July 13, 2010

THERE ARE THOSE THAT DO...AND THOSE THAT DON'T
THOSE WHO WILL...AND THOSE WHO WON'T
WHICH ONE ARE YOU???

Warm up: Stage Jumps x 20, Broad Jump x 10, Burpees x 10

"Learn the DUB..."
50-40-30-20

Double Unders
Sit ups

For those good at dubbing, finish with a 1000m Row

W.O.D. July 12th, 2010

CONGRATS TO PAUL WINNING HIS 2ND ONTARIO STRONGEST MAN TITLE!!!

Warm up: Squats x 20, 3 way shoulders x 10/way, Mule Kicks x 20

"Judy"

...

50 Wall Balls/Thrusters

2 mins Jump Rope

40 Sit ups

1 min KB/DB Swings

30 Push ups

1 min T.G.U's/arm

20 Push Press

1 min Burpees

10 DB Rows/arm

2 mins Jump Rope

500m Row

Warm-up: 50 MB Twists, 20 Wipers, 15 Push Ups,

"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

W.O.D. July 7th, 2010

Warm up: 25 Dubs, 10 Push ups, 20 Cossack squats, 25 Pull Aparts

~

Heat Wave

AMRAP in 4 min block,

1 min rest between each set

****

Row 100m/Clean & Press x 15

...

50 Ropes/ Vups x 15

...

Row 100m/ KB Swings x 15

...

50 ropes/ Hang Cleans x 15

...

Row 100m/ RDL's x 15

Warm up:

Jumping Jax x 50, Push ups x 10, Jumping Jax x 50, Sit-ups x 10, Jumping Jax x 50


"One Burpee, One Squat, One Beer..."



AMRAP in 20 mins


1 Burpee


1 Squat


1 Turkish get up



.



2 Burpees


2 Squats


2 Turkish get ups



.


3 Burpees

3 Squats

3 Turkish get-ups

.

AMRAP!

(This means push yourself and push your quality. Let's see some heavy DB's and KB's getting used on the get-ups. Practice for benchmark every chance you get!)

W.O.D. July 5th, 2010

Hope everyone enjoyed their Canada Day weekend.





Pictured below is Mellissa Watt, who was Arnprior's Bootcamper of the Month for June.


She has come a long way since she began bootcamp a few months ago. She even graduated from velcro to laces on her shoes!!! Keep up the great work Mellissa!

Warm up: T.G.U's x 10/arm, Hip Thrusters x 10, Floor Slides x 20

C-Roc

5 Rounds

10 Push Press

10 Lunges/leg

10 Push ups

10 Lying Leg Raises