W.O.D July 28, 2011

Bench Mark!!!!

2 Minutes Of...
Clean + Press
Dubs
P-Ups
Burpees
Sit-Ups
&
500m Row

W.O.D July 26, 2011

Warm-Up: Shoulder Circuit x10/direction, T-Push Ups x10, Cossack Squats x10/leg

BB Push Press 5 x 10
ss.
Burpees x8

and then...

3 ROUNDS
20 Dubs
20 Russian Plate Twists
20 Plate Rows
10 Wipers

Finisher: TABATA SQUATS x4 rounds (20 sec. on and 10 sec. off)

WOD July 25th, 2011

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

W.O.D July 23, 2011

Warm-Up: 10 Mt climbers, 10 V-Ups, 200 Ropes

"52 PICK UP"

Spades- Burpees
Hearts- Dubs
Clovers- Lying Leg Raises
Diamonds- Squats

King= 10 reps. Queen= 12 reps. Jack = 15 reps.

ACE= 10 Push-Ups

JOKER= 200m Row

Warm-Up: 20 sit-ups, 20 O.H Lunges, 20 Wall Balls

Body Rows x8
ss
Push-Ups x10

& then...

5 ROUNDS

10 Jump Lunges
20 K.B Swings
30 D.B Rows
40 Hip Thrusters
50 Dubs (or 100 Ropes)

W.O.D July 21, 2011

ATTENTION RENFREW BOOT CAMPERS:
6pm CLASS CANCELLATION DUE TO EXTREME HEAT!

~*12pm Come to this class!!!*~
6pm CANCELLED

Warm-Up: 5 Burpees, 10 Cossack Squats, 15 V-Ups

DEAD LIFTS 4 x 6
ss.
Lying Leg Raises x12

and then...

2 minute stations with 1 min. rest!

K.B Swings
Box Jumps
Floor Press
Field Goals
Rower
Jump Jax

WOD July 19th, 2011

Warm up: Tabata squats x 5 rounds

Box Jumps 5 x 3 reps s.s Squats 5 x 3 reps

-----------------------------------------------------------

3-4 Rounds

Back Extensions x 15
KB Swings x 15
Band Sit ups x 15
20 Dubs

WOD July 18/2011

w-up: Burpee Broad Jumps across and back

Clean and Press

5X5

Then:

AMRAP ??mins

8 push-ups
10 Rev Lunge / leg
15 DB Rows/arm

Warm-Up:

100 ropes
15 push-ups
100 ropes

ABDOMINUS

Field Goals x20
Med. Ball twists x50
Lying Leg Raises x20
Jumping Jax x50
Wall Balls x20
Sit-Ups x50
Med. Ball Twists x20
V-Sits x20
Burpees x10

2 rounds

Finisher:

AB Circuit (10/direction)

W-up: 1 min T.G.U's, 1 min pull aparts, 1 min squat to stand

Deadlift 4X6
ss
Russian twists X 30

Then...
AMRAP 20 mins

Swiss ball ham curls X12
Burpees X12
Thrusters X12 (go heavy)
Renegade rows X12

W.O.D July 14, 2011

Warm-Up: Mt. Climbers x10, Thrusters x10, V-Ups x10

"PROWLER, OH PROWLER!"

AMRAP 20 min.

~*Prowler Sprint*~
Push-Ups x10
Sit-Ups x15

Finisher: 2 ROUNDS
Front Plank 45 sec.
Lying Leg Raises x10

Side Plank 30 sec.
Lying Leg Raises x10

Side Plank 30 sec.

Lying Leg Raises x10

WOD July 13/11

W-up: T-get-ups X1 minute per arm (challenge a heavy weight)

3 Rounds w/ 2 min rest in-between rnds.

AMRAP in 3 mins of:

10 Wall ball shot
15 Sit ups

AMRAP in 3 mins of

10 DB snatch (5/arm)
15 Lateral box/hurdle hops

AMRAP in 3 mins of

10 Burpee broad jump
15 plank rows

W.O.D July 12, 2011

Warm-Up: Push-ups x10, Shoulder Circuit x10/direction, Jump Jax x20

4 SETS
BAND CHINS x8
ss.
DIPS x12

and then...

Burpees + Push-Ups
8 1
7 2
6 3
5 4
4 5

Finisher: Wipers x5, Ab Circuit x10/direction, Lying Leg Raises x20

WOD July 11, 2011

Warm up: 20 cossacks, 20 pull aparts, 3 way shoulders x 12/way

.

.

Bench 5 x 5

s.s

Face Pulls x 20

.

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

AMRAP

20 Thrusters

20 Dubs

20 V-ups

W.O.D July 9, 2011

Warm-Up: 25 Jump Jax, 15 Lateral Raises, 10 Mt. Climbers, 5 Wipers

"TO THE END"
FOR TIME

25 Burpees
50 Push-Ups
75 Squats
100 Sit-Ups
75 Squats
50 Push-Ups
25 Burpees

W-up: Ropes x100, Thrusters x10, V-ups x15

2 rounds for time

25 wall balls
25 kb swings
25 push-ups
25 box jumps
25 squats
25 burpees
25 lunges/leg
25 band pull aparts

Finisher: 500 m row

W.O.D July 7, 2011

Warm-Up: 50 Ropes, 10 Thrusters, 10 Lying Leg Raises

B.B Clean+Press
ss.
Weighted Sit-Ups

and then...

2 ROUNDS FOR TIME

12 Push-ups
24 Box jumps
36 Mt. Climbers
48 Med. Ball Twists
60 Jump Jax

W.O.D July 6, 2011

warm up: 100 Ropes, 10 Squats, 10 pushups, 10 situps X 2

W.O.D.

.

"Lunge Buffet"

.

10 Burpees

10 Situps

Lunge Down and Back

.

10 Pushups

10 Rolling Planks

Lunge Down and Back

.

AMRAP

.

.

Finisher: 100 Jump Rope X 3

W.O.D July 5, 2011

Warm-Up: 1 min. T.G.U, 2 min. Dubs

DEADLIFTS
4x6

and then...

AMRAP 20 minutes

K.B Swings x12
Push-Ups x10
Ropes x100
D.B Snatch x8/arm

WOD July 4/2011

W-up: 50-10-50 (Ropes-Burpees-Ropes)

Monday Meltdown

100 Squats

90 Jumping Jax

80 Sit ups

70 KB Swings

60 DB Snatches

50 Push Press

40 Calorie Row

30 Box Jumps

20 Wall Balls