BOOTCAMP GAMES 2010

Here's the line-up for the games tomorrow at the NEW Renfrew Location! (10:30AM)

Regular Dynamic/mobility warm-up

"Bench Mark"

Max p-ups - 2 min
Max Sit-ups- 2 min
Max Burpees- 2 mins
T-Get-ups for Max weight (5/arm)
Max Dubs - 2 mins
500m Row

THERE WILL BE 4 Judges watching very closely. THERE WILL BE NO EXCEPTIONS ON QUALITY!

push-ups - Chest must touch floor each rep
Sit-ups - Fingers on temples, shoulders must touch the floor each rep
Burpees- sprawl flat at the bottom and clap overhead each rep, feet must clear the floor on the jump
T-Get-ups- All 5 reps on each arm, one arm must be completed before switching, arm must remain extended for the up and DOWN portion of the movement.

Team scoring will be a combined total of reps on push-ups, sit-ups, burps, dubs. Total weight lifted for T-get-ups.
Lowest combined score for 500m rows

Barbell Squat for Reps
One attempt for max reps (135lbs men/95lbs women)

Barbell Clean and Press

Clean each rep from the floor (95lbs men/ 65lbs women)

Team scoring will be combined reps for each team on each event.

HEAD TO HEAD PROWLER RELAY RACE (weather permitting)

Let's kick some ACE and have fun.

See you at the gym!

BOOTCAMP GAMES 2010 in 1 MORE SLEEP!

"Recharge The Batteries"
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Warm-up: 20 sit-ups, 20 leg raises X 2
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AMRAP 15 mins
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300 M Row
30 Step-ups
30 V-ups
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Recovery Work: 3 Minutes each of the following stations
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Foam Roll
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Foot Roll
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Hamstring stretch
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Ext/ Int Shoulder Stretches
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World's Best

W.O.D October 28, 2010

2 MORE DAYS TILL GAME DAY!!!

Warm-Up: 20 dubs, 10 burpees, 20 dubs

"Planks Rock!"
AMRAP

1 min. plank
30 Jump Jax
15 Renegade Rows
30 Wall Ball Sit-Ups

1 min. plank
30 Mountain Climbers
15 Push-Ups
30 Squats (with weights!)

1 min. plank
30 Star Jumps
15 D.B. Clean + Press
30 V-Sits

Finisher: 100 pull aparts

WOD Oct 27th, 2010

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

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"Deadly"

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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 Wall Balls
Dead lifts x 5-------------------50 Russian Twists
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Finished? 100 Pull Aparts

WOD Oct 26/10

4 DAYS TILL GAME TIME!

W-up: DB snatch X 45 seconds per arm, Band pull aparts X 1 min


Rower x 200m

Push Press x 15

Dubs x 20

5 Rounds For Time
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Finisher: Side Plank x 30 Sec Each, 20 V-Ups, 20 Hip-Thrusters

WOD October 25th, 2010

Warm-up : Turkish get-ups x 10/arm

"Pain Tornado"
For Time

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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

WOD October 23, 2010

Warm up: 10 Push ups, 20 Squats, 20 Med ball Tosses

"Dirty Dozen"

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12 Clean & Press Burpees

24 Med Ball Side Slams

36 Pull Aparts

48 Russian Plate Twists

60 Star Jumps

3 Rounds for Time

Here are some pics of the Renfrew Campers kicking ass in the new facility. Getting ready for Bootcamp games!!!

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WOD October 22nd, 2010

Warm up: Farmers walk down and back x 2, Burpees x 10, Farmers Walk, Star Jumps x 20, Farmers Walk

Field Goals x 15
Wipers x 20
Sit-Ups x 15 (weighted)
Cossack Squats x 20
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TABATA Ropes x 4 Rounds
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Inch-Worm x Long Way x 2 Trips
Med Ball Twist x 50
Plank-Shoulder Touches x 24
V-Sit Ups x 10 (weighted)
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TABATA Jax x 4 rounds

AMRAP x 20 Mins

W.O.D October 21, 2010

Warm-Up:
2 ROUNDS

Shoulder Circuit (12/direction), 20 Jump Jax

"Burp-A-licious!"
5 ROUNDS

5 Burpees
20 Dips

5 Burpees
20 Lying Leg Raises

5 Burpees
20 Squats (with weights!)

5 Burpees
20 Clean+Press

WOD Oct 20, 2010

Warm up: 10 Squats, 10 Jump Squats, 10 Push ups, 10 Burpees

"Judy"

50 Wall Balls

2 mins Dubs

40 Wall Ball Sit ups

1 min KB Swings

30 Pull Aparts

1 min of Turkish Get ups

20 1 arm Push Press

2 mins Dubs

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Bring a sweater for some prowler time!

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AND...

A date has been finalized for Bootcamp games. Mark down Oct 30th, 10:30am at the new location in Renfrew on your calender. We are taking the first 8 campers from each location, so sign up ASAP if you want in. More details to follow....

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W.O.D October 19, 2010

Warm-Up: 10 Tuck Jumps, 10 Dislocates, 20 Band-Pull Aparts, 10 Tuck Jumps

"Go for it!!!"
AMRAP

10 Box Jumps
20 D.B Rows (x 10/arm)
200 ropes
10 Renegade P-Ups
20 Mountain Climbers

WOD Oct 18th 2010

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

"Century of Fun!"

100 DB Snatches

100 Squats

100 Push Press

100 Swings

WOD Oct 14/2010

Warm-up:

DB Complex-
Bent rows X6
Clean and press X6
Front Sqaut X 6

2 rounds


"Lunge Buffet"

Lunge down
Burpees X5

Lunge Back
Push-ups X8 (CHEST TO FLOOR NO EXCEPTIONS)

AMRAP 20 mins

Use an overhead lunge variation on every second round

WOD Oct 13/10

"Dictionary is the only place that success comes before work. Hard work is the price we must pay for success. I think you can accomplish anything if you're willing to pay the price." - Vince Lombardi

Who's Ready To Come Work Hard Today?

W-Up: Med Ball Ab circuit X 15/ direction

"ROWED"

DB Clean & Press X8
Jax X 8
Mountain Climbers X32

150m Row

Push-ups X8
Lunges X 16/leg
Squats X 32 (with weight)

150m Row

DB Clean and press X 8
DB Row X 16/arm
Sit-ups X 32

150m Row

WOD Oct 12/2010

W-Up: 20 X Cossack, 10 X push-ups, 5 X turkish get-ups per arm

4 Rounds

400m row (Arnprior) 2 laps of building (Renfrew)

15 DB snatch per arm

15 standing long jump

15 Body rows

For time

W.O.D October 9, 2010

Warm-Up: 100 Ropes, 15 P-ups, 100 Ropes

ABDOMINUS

10 Burpees

Med. Ball Twist x50
Lying Leg Raises x 20

Jumping Jax x50
Wall Balls x 20

Sit Ups x50
Med. Ball Twist x 20
V-Ups x20

Burpees x10

Finisher: AB Circuit !!!

W.O.D October 8, 2010

Warm-Up: 10 Dubs, 50 Ropes, 3 way-shoulders, 10 Dubs, 50 Ropes

Back to Basics

3-6-9-12-15 = Sit-Ups (with med. ball)

6-12-18-24-30 = Burpees

9-18-27-36-45 = Push-Ups

***After each round do 20 squats!!!***

Ex: 3 sit-ups, 6 burpees, 9 push-ups, 20 squats

6 sit-ups, 12 burpees, 18 push-ups, 20 squats

W.O.D. Oct 6th 2010

W-Up: Sit-ups X 10, Lying leg raise X 10, Med ball twist X 50 (2 Rounds)


"FIVER"

5 minutes at each station, as many 5 rep sets as possible, 2 campers per station


Squats

Push Press

Deadlift

Back Extension

Floor Press

October 5, 2010

Warm-Up: 10 squats, 3 way-shoulders, 10 band pull-apart

"Move It!"
AMRAP

5 T-Ups (5/arm!)
25 Med. Ball Twists

10 Box Jumps
20 Med. Ball Twists

15 Dips
15 Med. Ball Twists

20 Dubs
10 Med. Ball Twists

25 Wall Balls
5 Med. Ball Twists

Warm up: 50-10-50

"Squat, Push, Squat!"
4 rounds for time
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20 KB Swings
40 Push Press
60 Squats
40 Lunges
20 Push ups

WOD October 2, 2010

"I *heart* Saturday Mornings!"

Warm-Up: 100 Ropes, 20 Cossack Squats, 5 Burpees

8 Rounds

200m Row
10 Jump Squats
20 Thrusters
30 Sit-Ups

**After every ODD number of rounds= 100 Ropes**
** After every EVEN number of rounds= 10 Mountain Climbers**

Have a great weekend EVERYONE!!!