Dec 29, 2012

MWOD: LAX BALL GLUTES + FEET X1MIN/SIDE, STRETCH PECS WITH BAND X1MIN/SIDE, BOTTOM SQUAT X2MIN.

HOPPER WOD!

ATTENTION ALL BOOTCAMPER'S!
ULTIMATE FITNESS WILL BE CLOSED:
 DEC. 24TH, 25TH, 26TH. 
WE WILL ALSO BE CLOSED:
 DEC. 31, JAN. 1ST 

MERRY CHRISTMAS EVERYONE, AND ENJOY THE HOLIDAYS!  :)

Mwod:  Roll legs & upper back, Band hip stretch from rack x 2mins/side, Ballerina stretch x 2mins/side

 

Skill:  Split Jerk x 10mins

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ABDOMINUS
2 Rounds for time:

Burpees x10
Russian twists x50
Lying Leg Raises x20
Dubs x50
Wall Balls x20
Sit-Ups x50
Rotating planks x20
V-ups x20
Burpees x10

 

 

MWOD: Lax Ball Glutes x1 min/side,
               Outside Hip On Box or Bench x1 min/side
               Bottom Squat x2 mins
               Couch Stretch x1 min/side
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Squats For Strays:
Your Bodyweight On the Bar For Max Reps in 25 mins

Mwod:  Roll upper back and lats, Roll chest and shoulders w lacrosse ball,  Couch x 2mins/side.
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Bench:  5x 75%, 3x 85%, 1 or more x95%, Look for 1RM if you don't have one.

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5 rounds for time:

Deadlift x5 (75-80%)
Box Jumps x10
300m Row

Mwod: Roll legs & upper back, Band hip stretch from rack x 2mins/side, Band shoulder stretch x 3 ways/30 sec each way
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CHINS- 5 x 4 reps
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1RFT of:

A. 100 OH lunges
B. 100 Pull Aparts
C. 50 DB Thrusters
D. 25 T-get ups

Complete one at a time, in any order for overall time.

Mwod: Roll upper back and lats, Super couch w band from rack x 2mins/side, Frog x 2mins,

Stretch wrists and forearms x 1 min/side

A. Partner Thrusters (sounds fun!)

AMAP per team in 12 mins

65/115

.....

 

Partner WOD For Time

*complete one before moving on to the other*

 

1500m Row

100 Lunges

 

 

 

 

 

MWOD: Lacrosse ball to glutes x1min/side, lacrosse ball feet x 1min/side, Lacrosse ball pecs on post x1min/side, High band pec stretch x1min/side
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Bench: 8 Sets of 3 @ 70%
(Short rest 45sec-1min) Focus on speed + technique
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Max reps of Chins in 3 mins (use same band as benchmark)
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WOD: 50-40-30-20-10 RFT

BW Squat
Sit-Ups
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Bootcamp Part at UF Renfrew Dec. 22nd @4pm! Bring yer own meat and chair!

Mwod:  Roll legs and upper back, Super couch (with band and bench x 2 mins/side, Band hamstring x 2 mins/side

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DEADLIFT- 6-8 sets x 2 reps start @ 60-65% work up until they slow down

*15 min time limit so know your working weight before you get here, and get right to it!

WOD

6 rounds for time:

20 KB swings
4 Cleans (75/135)

........
One of the best...



That's 511 lbs.  Just so you know.

BOOTCAMP PARTY!  Saturday, Dec 22 @ 4pm at the Renfrew location.  Bring your own meat for the BBQ, a snack, and your favorite lawn chair.  Check out the UF facebook group for more details.
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Mwod:  Outside hip on box x 2mins/side, Couch x 1 min/side, Internal rotation shoulder w band x 2mins/side


Squat 5 x5 @ 80%

WOD-Fight Gone Bad
3 x 5min rounds, count your reps

SDLHP 65/95
DB Push Press 30/45
Row for Cals
Box Jumps
Wall Balls

Mwod:  Roll upper back & lats, Lacrosse ball chest & shoulders, Couch x 2mins/side, Outside Hip stretch on box x 2mins/side


Bench Press- 4x5 reps @80%   s.s Pull Aparts x 15

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4 rounds for time

40 Russian Twists
30 Cal Row
20 BB Push press (65/115)
10 DB Rows/arm

Mwod: Roll legs & upper back, Couch x 2mins/side, Frog x 2mins, Lacrosse ball chest & upper back

Mixing it up...for time:

 

20 Wall balls

20 Sit-ups

20 Box jumps

20 Dips

 20 Power Cleans (75/135)

20 Double-unders

20 Thrusters (25/45)

20 Pull-ups

20 Overhead squats (stick/65lbs)

20 Kettlebell swings

 20 Push press (75/115)

20 Dips
20 SDHP (65/95)

20 Burpees

20 Bent over rows (65/95)

20 Band GM's

 20 RDL's (95/205)

20 Knees to elbows

20 Back Squats (95/205)

MWOD: Lax Ball Glutes x1min/side, Bottom Squat x3min, Couch Stretch x1min/side, Lax Ball rear shoulder/rotator cuff x2min/side
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SKILL: Handstand push-up - 5 mins
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LIFT: Squat - 45 total reps @ 70% ( 12min time limit )
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WOD: "Diane"

21-15-9 Reps for time

Deadlift (135/225)
Handstand Push-ups

Mwod:  Roll legs & upper back, Band hip stretch from rack x 2mins/side, Band shoulder stretch x 3 ways/30 sec each way
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CHINS-6 x 6 reps
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All sets for time:
A. 100 OH lunges
B. 100 Pull Aparts
C. 50 DB Thrusters
D. 50 T-get ups
Complete in any order for overall time

Mwod:  Roll legs & upper back, Bottom squat x 2 mins, Outside hip stretch on box 2mins/side

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Deadlift:  6 x4 reps @ 85-90%

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AMRAP in 5 min
5 Body Rows
5 Burpees
10 SDHP 95/65
Rest 1 min
AMRAP in 5 min
10 Alternating DB Snatch 50/30 lbs DB
 5 Front Squat 50/30 lbs DB’s
10 Sit Ups
Rest 1 min
AMRAP in 5 min
20 DU’s
20 Battle Rope slams

                                                                                                          

Attention all Bootcampers:  There will be a Bootcamp Xmas party at the Renfrew location on Dec 22 @4pm.  It will be a potluck, meaning UF supplies the BBQ, but everybody must bring their own meat and lawn chair!  Hope to see all you campers come out!