Mwod:  Shoulder band stretch x 30sec 3 ways, roll upper back and legs, band hamstring stretch from rack x 2 mins/leg, stretch calves x 2mins/side
-----

Turkish get ups:  5 x 3/arm -work up to heavy triple 

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

-Partner WOD-
AMRAP in 25 mins
25 Burpees (one person working, split reps anyway)
25 Chins (One person working, split reps anyway)
1 Lap (Arnprior 2 laps room and back) Farmers carry 50/35 lbs KBs (1 person carry there, the other carry back)
Row 600m (row 300m each)

WOD June 28th 2012

HAPPY BELATED BIRTHDAY ST

MWOD: Band Lat and Pec stretch from rack X 1 min/side, Shoulder capsule on floor X 1min/side, LAX ball pec on post or wall X1 min/side

Lift:  Bench 5@ 85%, 3@ 75%, 1@ 95%, 2 sets of 10 @ 60%

WOD:  "Fight Gone Bad"

3 X 5min rounds, with 1 min rest between rounds.  Clock runs continuously for the 5 min round, but only 1 min is spent on each exercise, each round.

Count total reps per round

Wall Balls
SDHP
Box Jumps (20")
Push Press
Row for cals

Mwod:  Roll legs & upper back, bottom squat x 3 mins, couch x 2 min/side, stretch calves x 2mins/side
---------------------------------------

Squat:  65% x5, 75% x5, 85% x5

---------------------------------------
AMRAP

Broad jumps x 5
Split squats x 10/leg
Wipers x 15
KB swings x20

\/ \/ \/ \/ \/ \/ \/ \/ \/ \/ \/ \/ \/ \/ \/

Check out these squats at Worlds last November in Czech Republic:

http://youtu.be/Tw-DXAaSU0M

WOD June 26th 2012

MWOD:  Stretch Wrists and forearms X1 min, Mash Calves (w/ partner) X 1min/leg, Stretch calves X 1min/side, Pick 1 other mobility drill of your choice and spend 2mins/side

Skill:  5 mins skills developement on DUBS

Lift: Push Press- 8,5,3,3,3  Work up to a heavy triple

WOD:  For time-

(In Renfrew all laps are X2)

Lap of building
100 Dubs
25 Burpess

Lap of building
75 Dubs
20 Burpees

Lap of building
50 Dubs
15 Burpees

Mwod:  Roll upper back and legs, Band hip stretch from rack (facing rack) x 2 mins/side, Couch x 2 mins/ side, Lacrosse ball chest & shoulders
===========================================

Deadlift- 65% x5, 75% x5, 85% x5- use new 1RM from the last DL session

=========================
Partners-For time:

100 BB Thrusters
100 Pull Aparts

Saturday June 23, 2012

MWOD: Band Hamstring Stretch x 2minutes/leg, Stretch Calves x 2minutes/side, Roll Triceps on Bar x 1minute/side

"PAIN TORNADO"

100 Lunges
90 Sit-Ups
80 Jumping Jax
70 Squats
60 Push-Ups
50 K.B Swings
40 D.B Dead Lifts
30 Push Press
20 Box Jumps
10 Burpees

June 23, 2012

Arnprior Benchmark Results For June!!

Name	C+P 65lbs	Push-ups	Sit-ups	Burpees	Dubs	500m
Blair	9	6-Plank 21-Knees	36	22	66	214.2
Kim	15	10-Plank 28-Knees	54	27	56	155.5
Jamie	20	4-Plank 20-Knees	42	25	26	201.3
Sydni	16	7-Plank 30-Knees	35	16	87	208.4

Wednesday June 20th, 2012

Wednesday June 20th, 2012

MWOD: Roll upper backs with lax ball, frog stretch x 2min, couch stretch x 2 min/side

Lift: Bench: 70% x 3, 80% x 3, 90% x 3

WOD: 1:30 Minute Stations

Ab Wheel

Landmines

V-Ups

Hanging Leg Raises

Front Planks

June19th 2012

MWOD: BOTTOM SQUAT X3MIN, PRE SQUAT HIP OPENER X2MIN/SIDE, SHOULDER CAPSULE X1MIN/SIDE.

LIFT: SQUAT - 5 @ 75%, 3 @ 85%, 1 OR MORE @ 95%.

WOD: 5MIN AMRAP
- 50 WALL BALLS
- 100M ROW

Mwod:  Band hip stretch from rack x 2 mins/side, Frog x 2mins, Band shoulder stretch x3 ways x 1 min/side
......

Chins- 50 reps for time
How many can you get without a band????

.........
For Time - Distribute reps however you choose

75 Power Cleans
100 Box Jumps

MWod:  Roll legs & upper back, Outside hip stretch on box x 2 mins/side, Couch stretch x 2 mins/side, lacrosse ball chest and shoulders
-----

PULL FOR BIG POPPA!

>>>Work up to a 1RM in the Deadlift. 

Don't forget to bring in a small donation if you can, and bring a camera to get some footage!

DONE?
.....................................
AMRAP

7 knees to elbows/hanging leg raises
14 Alternating DB snatches
21 Wall Balls

June 14th 2012

MWOD: SHOULDER CAPSULE X1MIN/SIDE, ROLL TRICEPS ON BB X1MIN/SIDE, COUCH STRETCH X2MIN/SIDE.

LIFT: BENCHPRESS - 3 @ 70%, 3 @ 80%, 3 OR MORE @ 90%

WOD: "TABATA SOMETHING ELSE"
- MED BALL SQUAT CLEANS
- ROW
- DB SIDE RAISES
- BURPEES

Mwod:  Roll upper back and legs, Couch x 2 mins/side, Frog x 2 mins/side, Stretch calves x 2mins/side

Squat- 3 @70%, 3@ 80%, 3@ 90%
----

Complete for time:
50-40-30-20-10
Dubs
Front Squats

June 12th 2012

MWOD: ROLL UPPER BACK + LEGS X1MIN/SIDE, ROLL GLUTES W/ LAX BALL X1MIN/SIDE, BOTTOM SQUAT X3MIN.

SKILL: OH SQUAT!

MAIN: BOX JUMP 5X3 WORK UP TO MAX TRIPLE.

WOD: DIRTY THIRTY
-LUNGES
-LYING LEG RAISES
-THRUSTERS
-PUSH UPS
-MTN CLIMBERS
-BODY ROWS
-JUMP SUATS
-30CAL ROW
-SIT UPS
-BURPEES

Monday June 11,2012

MWOD: Roll upper back and legs, roll glutes with lacrosse ball x 1 minute, bottom squat x 3 minutes

Chin-ups 4 x 8 + Push-ups 4 x 8

Push Press x8
Dips x 10
Push Press x 8
DB Front Squat x 15
Push Press x 8
20 Wall Ball Sit-Ups
Push Press x 8
25 KB Swings
Push Press x 8
30 Russian Twists (plate)

Deadlift prep for next week!

Mwod:  Roll upper back, Band shoulder stretch x 1 min/side, Band hip stretch x 2mins/side, Outside hip stretch x 2mins/side, Roll glutes with lacrosse ball

LIFT & SKILL:  Deadlift- 3, 1, 1, 1, 1, 1 reps all at 85-90%

Now is the time to work on form and technique, take your time to get coached. 
This session is to prep us for a big PR next Saturday for the "Pull for BIG POPPA" event!
....

4 rounds for time

Farmers walk parking lot and back
20 OH Lunges (DB's or plate)
Farmers walk parking lot and back
10 Thrusters
Farmers walk parking lot and back
20 DB Lunges

Mwod:  Lacrosse ball upper back & chest x 1min/side, Doorway or OH stick stretch in rack x 1 min, Frog x 2 mins,
...
Long jump throws 3X3
.
.
Lift: Chins 5 x 6 reps
.....

30-20-10 FOR TIME

OVERHEAD SQUAT
BB ROWS
DUBs

June 6th 2012

Mwod:  Band Hamstring from rack (Finner!) x2mins/side, Bottom squat x 2 mins, Roll lats/armpits x 1 min/side

*Just a note:  Please get to the gym early to make sure that your Mwod work gets done.  Missing your mobility work will lead to problems down the road.*

"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 Star Jumps
20 Plank Rows
300 Ropes

June 5th 2012

MWOD: OUTSIDE HIP STRETCH AND BENCH OR BOX X2MIN/SIDE, BAND HAMSTRINGS X2MIN/SIDE, LAX BALL UPPER BACK X2MIN.

LIFT: SQUAT - 5 @ 65%, 5 @ 75%, 5 @85%.

WOD: AMRAP 12MIN
-ALT. ARM KB SWINGS X10 (5 PER ARM)
-100M SPRINT

WOD June 4th 2012

mwod: stretch wrists and finger X2mins
Couch stretch x2mins per leg, Roll glutes with LAX ball X1min/side

Lift: Clean and Press  5@65%, 5@75%, 5 or more @85%

WOD: DB complex AMRAP 15 mins
Drunk Lunge down, 5 DB snatch per arm
Drunk Lunge back, 5X 1arm DB clean and press per arm
Left arm Waiter carry down, 10X left arm Self supported 1arm DB row
Right arm Waiter carry back, 10X left arm DB row

Mwod:  Roll lats and armpits, Outside hip stretch on bench or box x 2 mins/side, Couch x 2 mins/side

Partner WOD
*8 min cap each set*

Row 2000m for time
-Switch every min-
While one person is rowing the other must complete
5 Burpees

150 KB Swings for time
-Switch every min-
While one person is swinging the other must complete
8 BB Push press (65/95)

200 Dubs for time
-Switch every min-
While one person is dubbin' the other must complete
10 Squats