WOD Dec 30th 2010

W-Up: T-Get-ups 1 min per arm

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3 Rounds for time of:

10 thrusters 20/25/30
Row 500 m
15 Body Rows

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Last WOD of 2010, KICK ASS!

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And don't worry about new years resolutions, just live your life the way YOU feel you should everyday, everyweek, every month. Forever.

WOD Dec 29/2010

W-Up: Reverse Lunge X 10/leg, Jump-up Groiners X10, Burpees X5

"Dumby"

1 Arm DB Snatch X45 sec/arm

1 Arm DB Row X12/arm

1 Arm Push Press X45 sec/arm

1 Arm DB row X12/arm

DB Front Squat X90 sec

1 Arm DB row X12/arm

DB Swings X90 sec

1 Arm DB row X12/arm


3 Rounds (or time limit of 30 mins)

500m row FINISHER

WOD Dec 28th 2010

W-Up: Tabata Squats X6 rounds

21-18-15-12-9-6-3

For time

Barbell Clean and push press (65lbs/45lbs)

Wall balls

Body Rows

TRAIN HARD!

Ask your doctor is getting off your ass is right for you.

W.O.D. December 27th, 2010

*Reminder to all Campers that this week is the start of January camp, as Paul and I will be away the last week of Jan, hence a break week then.*

.......

Warm up: 20 Dubs, 15 Squats, 10 Burpees, 5 Jump up Groiners

*****

Work up to a 5 RM in the Dead lift

:)

:)

Then...

.....

45 sec of DB Clean & Press Burpees

15 sec rest

30 sec Star Jumps

15 sec rest

45 sec Pull Aparts

15 sec rest

30 sec KB Swings

Repeat x 3

W.O.D December 22, 2010

W/Up: 20 Band Dislocates, 20 Mountain Climbers,

20 Jax, 20 Push-Ups

Back Breaker

(2 Rounds)

100m Row

3 Way Shoulders (10 each way)

30 Romanian Deadlifts

30 Dumbbell Snatches

250m Row

20 Dumbell Rows (heavy weight)

20 Band Pull Aparts

20 Body Weight Rows

500m Row

PUSH YOURSELF

Tuesday December 21, 2010

W.O.D December 21, 2010

W/UP: 20 Mountain Climbers, 20 Band Pull Aparts,

20 Band Dislocates, 20 Lunges

25/50

25 Squats

50 Dips

50 Band Good Mornings

25 Push Ups

50 Swiss Ball Roll Ins

50 V-Ups

25 Hang Cleans

Warm up: 20 squats, 20 Dubs, 20 Push ups, 20 Jumping Jax

Triple Team Stations

750m Row

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750m Jump Ropes

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Turkish Get ups x 3 mins

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Lunges x 3 mins

W.O.D December 18, 2010

Warm-Up: TABATA Star Jumps for 3 rounds

"Wake UP A-Team!!!"
***Number of reps. will depend on the number of campers who show up!***

1000m Team Row
100 Squats (With B.B or D.B)
100 Renegade Rows
100 Dubs
100 Russian Plate Twists
100 Mountain Climbers

Thursday December 16, 2010

W.O.D December 16, 2010

Warm-Up: Ropes X 100, Jax X 30, Cossack Squats X 20

100 Reverse Lunge (weighted)

100 Barbell Clean & Press

100 Band Pull Aparts

100 Wall Balls

Warm-Up: 20 Cossack Squats, 20 Lying Leg Raises, 3-Way Shoulder Circuit

"Fury Whip"

40 Mountain Climbers
20 Box Jumps
100 Ropes

40 D.B Push Press
20 Burpees
150 Ropes

40 Sit-Ups
20 D.B Snatch
200 Ropes

40 Squats
20 T-Ups
250 Ropes

40 Jump Jax
20 Push-Ups
300 Ropes

W.O.D December 14, 2010

Warm-Up: 200 ropes, shoulder circuit (10/direction)

"Tuesday Night Madness!"
AMRAP (25 minutes)

D.B Snatches (10/arm)
15 Push-Ups
30 Squats
15 Lateral Raises
10 Jump Up Groiners

AB CIRCUIT (10/direction)

W.O.D December 13, 2010

ATTENTION ALL RENFREW CAMPERS!

CLASS WILL BE AT 10AM ON SATURDAY.

W-Up: Band Pull aparts X20, Band Curls X20, Cossack squats X20

"Shove and Yank"

Barbell Push Press X10
DB rows X15/arm
Mtn Climbers X20
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Barbell Push Press X8
DB Rows X 15/arm
Mtn Climbers X20
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Barbell Push Press X5
Db Rows X15/arm
Mtn Climbers X20
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Barbell Push Press X 3
DB rows X15/arm
Mtn Climbers X20

Increase your bar weight as the reps go down on push press. Challenge yourself.

W.O.D December 11, 2010

Warm-Up: 15 Jump Jax, 20 Russian Twists, 15 Star Jumps

"Saturday Morning"
4 ROUNDS FOR TIME

200m Row
25 Wall Balls
26 D.B Rows (13/arm)
25 Sit-Ups (with 5lbs plate)

W.O.D December 9, 2010

Warm-Up: 30 Jump Jax, Inch Worm RACE

"Maya Casa"

1 minute Burpees
1 minute Jump Rope
1 minute Push-Ups
1 minute V-Ups
1 minute Lateral Raises

***5 Turkish Get-Ups after every minute***

WOD Dec 8/10

W-Up: Turkish Get-ups for 1 min per arm (Challenge yourself)


Barbell Squats: Work up to a 3RM (3 rep max)

20 Sit-ups

50 Ropes

(After each set of squats)


Mini WOD

TABATA

Wall Balls X 4 rounds

Mountain Climbers X 4 rounds

Burpees X 2 rounds

Here's a W.O. that will warm you up!


WOD
AMRAP
25 Mins

30 X Overhead Lunges (15 per leg)
20 X KB/DB Swings
10 X Pushups



"People often say that motivation doesn't last. Well, neither does bathing-that's why we recommend it daily."
-Zig Ziglar

WOD Dec 6/10

W-Up: Jump-up Groiners X10, BW Reverse Lunge X10/leg, Burpees X5

"POWER STATIONS"

Deadlift X 5 reps

Floor Press X 8 reps

Squats X 5 reps

Barbell Push Press X 8 reps

Weighted Sit-ups X 10 reps

3 Mins per station, alternate sets with your partner. Focus on quality lifts and test your strength.

Conditioner Finisher:
-8 Burpees-1 push-up
-7 Burpees-2 push-ups
-6 Burpees-3 push-ups
-5 Burpees-4 Push-ups
-4 Burpees-5 push-ups

W.O.D. Dec 4th, 2010

Warm-up: Tabata Jax x 5 rounds

"BODYWEIGHT BONANZA!!"

AMRAP in 25 mins

(No weights used except for Ab circuit)

Box jumps x 20, Jumping lunges x 10/leg, Ropes x 200

Floor Push ups x 20, Elevated (Smith Machine or Stage) x 20

Squats x 50, Box squat x 50, Jump squat x 50

AB circuit x 15/way, V-ups x 20, Plank x 1 min

Lunges x 25/leg, Reverse lunges x 25/leg, Split Squats x 25/leg (Rear foot elevated)


Finisher:

mountain climbers x 20

jump up groiners x 10

burpees x 5

W.O.D December 2, 2010

W/Up: Lunges x 20, Jump Up Groiners x 20, Push-Ups x 10

(2 Rounds)

"TABATA Something Else"

(8 Rounds: 20 sec On, 10 sec Off)

*

Squats

Push-Ups

Sit-Ups

Tuck Jumps

D.B/K.B Swings

W.O.D December 1, 2010

Warm-Up: 15 Squats, 100 Ropes, 3 Way Shoulder Circuit (10/direction)

"Twisted Lizzy"
10 Rounds

10 Burpees
10 Push Press
10 Lying Leg Raises
25 Mt. Climbers