Saturday, Sept 1st

ANOTHER REMINDER:  9am bootcamp in Renfrew on Saturday !!


Mwod:  Roll upper back and legs, Lacrosse ball chest, Band lat/shoulder stretch from rack x 1 min/side, Frog x 2 mins

Lift:  Bench press- 3 @70%, 3 @ 80%, 3 @90%, down set with AMAP @ 55%

SS  Pull aparts x15

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AMRAP in 15 minutes:

7 Knees to Elbows
14 Alternating DB Snatch - 40#/25#
21 Wallballs

WOD Aug 30/12

Hey Peeps,

A couple of reminders:  Starting next week (month)  we will NO LONGER be offering the 8am sessions in Arnprior.  Bootcamp is also switching from a 4 week format to monthly billing.  So no longer will there be any confusion on when a block ends etc and there will be no break weeks (becasue nobody seemed to like them).

I also want to call out anyone that has ever asked me about "when will you get some ladies shirts Paul?"  because I got ladies shirts, theyre in stock at both locations and I don't see anyone rocking them at the gym or otherwise.  You asked, I provided, now rock those shirts girls!

WE ARE CLOSED FOR THE HOLIDAY MONDAY, HAVE A GREAT LONG WEEKEND!



MWOD:  LAX ball chest/pecs X1 min/side, Outside Hip Stretch on box or bench X 2min/side, Calf Stretch X 2min/side


BENCHMARK 2.0

CHINS - 1 Set for max reps (record band used, the goal is to perform chins with no assistance)

Clean and Press (65/135) - 2 mins for max reps

Push-Ups - 2 mins for max reps

Burpees - 2 mins for max reps

DUBS - 2 mins for max reps

500m row for time

Mwod:  Roll legs and upper back,  Squat opener x 1 min/side, Band lat stretch x 1 min/ side, Bottom squat x 3 mins

Long jump throws 5 x 3 reps

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Turkish get up skills developement x 5 mins





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FOR TIME:
Down the ladder, Up the ladder
Complete 1 round, repeat back up

T-get up x5/arm
Box Jumps x5
Russian Plate Twists x 20

T-get ups x4/arm
Box jumps x 10
Russian Plate Twists x 20

T-get ups x3/arm
Box Jumps x15
Russian Plate Twists x20

T-get ups x2/arm
Box Jumps x20
Russian Plate Twists x20

T-get ups x1/arm
Box Jumps x 25
Russian Plate Twists x20

WOD Aug 28/2012

MWOD: LAX Ball glutes X1min/side , Couch Stretch X1min/side, Band Shoulder traction X1 min/side


Deadlift:  3@ 70%, 3@ 80%, 3+ @ 90%


WOD:  21-15-9 reps for time

Clean and Press (65/95)

Body Rows (Sub chins in arnprior if needed)

Burpees

Monday August 27,2012

MWOD: Roll upper back and legs, frog stretch x 2minutes, outside hip stretch x 2 minute/side, band hamstring x 1 minute/side

Squat 75% x 5, 85% x 3,  95 % x 1 or more

TABATA

6-8 Rounds of each, 20 seconds on, 10 seconds off

Wall balls

Dubs

Push-Ups

Squats 

Sit-ups

Mwod:  Outside hip stretch on box/bench x 1 min/side, Squat opener x 1min/side, Roll upper back and lats x 1 min each

Clean & press- 8, 5, 3, 3, 3 reps

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WOD

21-15-9 reps of:

Chins
Thrusters
Pendlay rows

For time.

Mwod:  Band hip stretch from rack  x 2mins/side, Band shoulder stretch x 3 ways-30 sec/way, Stretch calves x 1 min/side

Floor press- work up to heavy set of 5 x5 reps


WOD

2-3 Rounds

AMRAP in 3 mins
Row 100 m
9 KB Swings 50/35

Rest 1 min

AMRAP in 3 mins
6 Push press 95/65
12 Sit ups

Rest 1 min

AMRAP in 3 mins
10 Split jumps
12 Wall balls

Aug 21/2012

MWOD: Couch Stretch X2 min/leg, Band Hamstrings X2 min/leg, Band shoulder traction X2 min /side


DB Snatch:  5X3 reps /arm   (work up to a heavy triple)


WOD:

50-40-30-20-10  for time

Dubs
Front Squats

Monday August 20th 2012

Roll upper back and legs, bottom squat x 3 minutes, couch stretch x 2 minutes/leg, outside hip stretch on box or bench x 2 minutes/leg

Squat: 70% x 3,  80% x 3,  90% x 3

Burpee Broad Jump Trips

5 Rounds of the triplet 

15 box jumps

8 deadlifts

5 ab wheel rolls

Burpee Broad Jump Trips

Saturday August 18/12

MWOD: Lax ball chest and armpits, band shoulder stretch x 30 sec/dir, band hamstring x 2minutes/leg, frog stretch x 2minutes

55 Chin Ups For Time!

Then...

1:30 minute stations of:

Battle Ropes

Landmines

Plank Rows

Rower

V-Ups

Box Jumps

Thursday August 16, 2012

MWOD: Stretch Calves x 1 minute/side, pre-squat hip opener x 2 minutes/side, band internal rotation stretch x 1 minute/side

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

1 Round For Time

Squat (65%) x 5

Sprint 4 laps

Squat x 5

Sprint 3 laps

Squat x 5

Sprint 2 laps

Squat x 5

Sprint 1 lap

Mwod:  Roll upper back & legs, Frog x 2 mins, Stretch calves x 1 min/side

Squat 5x 65%, 5x 75%, 5x 85%

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90 sec stations for total reps

Lunges
Ab wheel
Field Goals
SDLHP
Back Extensions

Mwod:  Roll upper back and legs w lacrosse ball x 1 min/side, Internal rotation stretch x 1 min/side, bottom squat x 4 mins

Clean & Jerk- 5, 3, 1, 1, 1

.......

WOD

40-25-10 reps of:

Wall balls

Chins

Dubs

Mwod: Roll legs & upper back, Band hip stretch from rack x 2 mins/side, Squat opener x 1 min/side, Chest stretch on wall x 1 min/side


Deadlifts- 5 x 65%, 5 x75%, 5 x85%

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Partners! 

Switch every minute while performing each pairing:

Row 1500m for time
-partner does 5 burpees

200 KB Swings for time
-partner does 5 push ups

150 Lunges for time
-partner does 10 body rows

Saturday August 11, 12

MWOD: Band lat and pec stretch from rack x 1min/side, shoulder capsule on floor x 1 min/side, lax ball pec and chest on wall or posts x 1 min/side, roll glutes

Bench - 5x 65%, 5x75% 5x85%

*New Cycle, add 5lbs to your previous working max

15 band pull aparts after each set

Then...

10-9-8-7-6-5-4-3-2-1

DB Snatch/arm
Dips
Turkish Get-ups/arm

 

Mwod:  Roll upper back and lats, Band shoulder stretch x 3 ways/30 sec each way, stretch wrists and forearms x 1 min per

Push Press- 5 x 6 reps

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7 Rounds for time of:

7 Cleans
7 Chins
7 Landmines/side

Congrats to new momma Crystal on the arrival of baby Zander yesterday!

:)

Saturday August 4, 2012

MWOD: Roll upper back and legs, frog stretch x 2 minutes, couch stretch x 2 minutes/leg, stretch calves x 2minutes 

Squat 5 x 10 @ 55-60%

Then... 

Abdominus

Russian Twist x 40
Lying Leg Raises x30
Jumping Jax x50
Sit-Ups x50
Ab Wheel x 15
V-Sits x20
Burpees x10

Thursday, August 2, 2012

MWOD: Lax ball glutes x 1 minute/side, outside hip stretch on bench or box x 1 minute/side, lax ball chest and shoulders, band shoulder traction x 2 minutes/side

Bench Press : 5 x 65%, 5 x 75%, 5 x 85%

Then...

 #1 - 5 Minute AMRAP

5 chins

5 push-ups

#2 - 5 Minute AMRAP

10 Wall ball 

15 KB Swings

#3 - 5 Minute AMRAP

2 Laps 

20 Situps

Mobility W.O.D- Outside Hip Stretch on Box X 2 minutes/side, Couch Stretch X 2 minutes/side, Roll Upper Back with PVC & Lacrosse Ball glutes
______________________________________________________________________
10 Rounds for Time

Deadlifts X 3 (80-85%)
D.B. Thrusters X 6
.....

Finished?  500m Row

...

Look at those legs!!!  :)