Mwod:  Lacrosse ball chest, traps & 1st rib x 2 mins/side, roll legs x 1 min/side, Couch x 2mins/side, Band hamstring x 1min/side

BENCHMARK!

CHINS X MAX REPS, CLEAN & PRESS, DUBS, PUSH UPS, BURPEES, 500M ROW

Mwod:  Roll legs & upper back x 2 mins/side each, Lacrosse ball chest x 1 min /side, Couch x 2 mins/side

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

Bench- 5 @65%, 5 @75%,  5 @85% 
ss
Pull aparts x 15
---------------------------------

WOD
As many rounds in 15-20 minutes:
3 T get ups/arm (20/35)
6 Wall Balls
9 Box Jumps

Mwod:  Row 200m,  Bottom squat x 2mins, Stretch wrists & forearms on floor x 2 mins,, Roll upper back and lats x 2 mins.

Skill:  Snatch grip first pull drill x 10 mins

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Lift:  Squat 5x5 @ 85-87%
-----------------------------------

WOD:  E.M.O.T.M x 10 mins

Deadlift x 3  (65%)
Bar jumps for remainder of min

* # of jumps is your score
-------------------------------------------------------

Below is a video of CHEN Wei Ling of Chinese Taipei Raw Squat 145kg (319lbs) for an IPF World Record at 47kg (103lbs) in Sweden at the IPF Worlds 2012.  Little people can squat big weights too!

Mwod:  Roll upper back x 1 min & t-spine extensions x 10, Pre-squat hip opener x 1 min/side, Lacrosse ball chest & traps/first rib x 1 min/side

 

------

 

 

Skill x 10 mins:

 

Clean & Jerk - Skill - 2 cleans + 1 Split Jerk x 5 or more sets

 

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

 

WOD: Liz Knock off

10 Rounds for time

 

10 Thrusters

10 V-ups

10 Dubs

MWOD: OUTSIDE HIP STRETCH X1MIN/SIDE, BAND HAMSTRINGS X1MIN/SIDE, LAX BALL FEET X1MIN/SIDE.

LIFT: DEADLIFT - 6X4REPS 85-90%

WOD: TO THE END

-25 BURPEES
-50 PUSH-UPS
-75 SQUATS
-100 SIT UPS
-75 SQUATS
-50 PUSH-UPS
-25 BURPEES

MWOD: COUCH STRETCH X1MIN/SIDE, FROG STRETCH X2MIN, BAND SHOULDER TRACTION 1MIN/SIDE, LAX BALL SHOULDER ON FLOOR X1MIN.

SKILL: SQUAT SNATCH X5MIN.

LIFT: BENCH 5X4@85-90%

WOD: 4RFT (20MIN TIME LIMIT)
-CHINS X3
-PUSH UPS X6
-BENT ROWS X9
-SIT UPS X12

Mwod:  Roll legs x 2mins/leg, Couch x 2 min/side, Roll chest & shoulders with lacrosse ball x 2 mins, Partner calf mash x 1 min/leg

Lift:  Squat- 6 x 3 reps @ 85-90%

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

Lunge buffet! AMRAP
Lunge down (25/45)
10 KB Swings (36/53)
5 Burpees
Lunge back
10 Alternating DB snatches (25/45)
10 V-ups

MWOD: Bottom Squat x3 mins
               Couch Stretch x2 mins/side
               Stretch wrist and forearms x1min/side

SKILL: Squat Cleans (Pull from floor, front squat)

LIFT: Squat Cleans 3,3,3,3,3

WOD: "Happy Birthday Betty Swols"
            Push ups x4-1 arm C+P
            Wall Balls x4-1 arm C+P
            Box Jumps x4-1 arm C+P
            D.B Row x4-1 arm C+P
            B.B Power Snatch-1 arm C+P
           

Mwod:  Roll upper back & lats x 2 min/side, Frog stretch x 2 min, Band shoulder/lat stretch from rack x 1 min/side, Lacrosse ball traps & 1st rib.

Push press- 5, 3, 3, 1, 1 reps
-work up to heavy single

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

30-20-10 -for time

Row for cals
Wipers
Body Rows
RDLs

Mwod:  Roll x 2 mins/leg, Couch x 2 mins/side, Shoulder capsule stretch x 1min/side


Skill:  Dubs x 5 mins
*If you are proficient with dubs, partner up with someone who isn't and see if you can help them out!

WOD- For time

Dead-Thrubbin'
***
25 Thrusters (65/95)
5 Dead lifts (135/225)
50 Dubs
*
20 Thrusters
5 Dead lifts
40 Dubs
*
15 Thrusters
5 Dead lifts
30 Dubs
*
10 Thrusters
5 Dead lifts
20 Dubs
*
5 Thrusters
5 Dead lifts
10 Dubs

MWOD: Row 200m, Roll Back + Lats on foam roller x3min, Pre-squat hip opener x1min/side, Partner calf mash on roller x1min/side
------------------------------------------------------------
Skill: Hang Snatch 3x3 Power, 3x3 Full
------------------------------------------------------------
Lift: Turkish Get-Up
10 min work up to max single
Then drop down to a heavy 5 reps/arm set
------------------------------------------------------------
WOD: Every minute, on the minute for 12 mins
- Squat Clean x3
- RDL x3

Mwod:  Roll upper back & legs, Stretch wrist and forearms x 2mins, Band shoulder/lat stretch x 1 min/side, Squat opener x 1min/side

Review:  Med ball squat cleans x 5 mins


FRONT SQUAT- 5 x 4 reps

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

4 Rounds for max reps of:

Push ups
Chins

MWOD: Row 200m
               Outside hip stretch x 1 min/side
               Lax ball shoulder/chest on post x 1 min/side
____________________________________________________________________________

Skill: 5 mins power cleans- Ext drill high hang power clean the drop
____________________________________________________________________________

Lift: Bench press 4 x 2 @ 90-97%
                         ss
    Band pull aparts x 20 after each set
____________________________________________________________________________

WOD: "Fight Gone Bad"
           3, 5 min rounds
           1 min rest between rounds

           Wall balls
           SDHP (65/95)
           Box jumps (20/24")
           Push press (65/95)
           Row (cals)

Mwod:  Roll legs x 1 min/leg, Band shoulder/pec stretch x 1 min/side, Frog stretch x 2mins
*Please get to the gym early to start the Mwod before class.  We need all of class time to ensure that we fit it all in.*

Skill:  Snatch link progressions x 10 mins

Lift:  Deadlift 6 x 4 reps @ 85%

WOD 1 round for time:

4 Power snatch
5 Box Jumps
4 Power snatch (stick/bar)
10 Knees to elbows
4 Power snatch
15 DB Push Press
4 Power snatch
20 DB Snatches 10 per (25/55)
4 Power snatch
30 KB Swings
4 Power snatch
40 Cal Row

Attention Renfrew:  Paul and Sarah will be away on course this weekend.  There is no instructor in Renfrew but the WOD will be posted....Or head to Arnprior for 9am for some quality time with Mark :)
...

Mwod:  Roll upper back and legs, Frog x 2 mins, address what needs management x 2 mins.

AMRAP (20 minutes)
250 m Row
30 Pull Aparts
20 Battle rope slams
10 Thrusters (20/35)

MWOD: Bottom squat x2 min, couch stretch x1min/side, Stretch wrists + forearms x1min/side, lax ball shoulder/pec on post, x1min/side
-------------------------------------------------
Skill: Plank - 5 mins

Lift: Chins

Same band as last benchmark. 5 sets for max reps
-------------------------------------------------

WOD: 1234.....8,9.....15,16....

Push ups
OH lunge/leg
Situps

How many can you get in 15 mins?

Mwod:  Roll legs and upper back x 4 mins, Lacrosse ball chest & shoulders x 1 min/side,  Wall squat stretch x 2mins, Squat opener x 1min/side
----------------------------------------------

Clean & Jerk- 30 reps for time (75/115)
*use your split practice from last night*

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

For Time

21-15-9 reps of:

Kettlebell Swings (36/53)
Alternating Arm Dumbbell Snatch  (25/45)

MWOD: Roll Feet x1min/side, Roll upper back + arm pits x 2min, Frog Stretch x2min, Band hamstrings x1min/side
-------------------------------------
Skill: Split Jerk 5 mins

Lift: Bench Press
3@70%, 3@80%, 3@90%, 2x1 @95%

WOD: AMRAP in 12 min
Split Jerk x 3 (bar)
Renegade rows x6 (20/30)
V-ups x9
-------------------------------------

Mod: DB split jerk in place of bar
 

Mwod:  Roll legs including calves x 4 mins, Frog stretch x 2 mins, Calf stretch x 2mins/side


SQUAT- 5 x 5 reps @ 85%


WOD

AMRAP in 15 mins

Farmers carry x 2 trips (36/53)
  6 Chins
  8 Thrusters (55/75)
 10 Box jumps

Mwod:  Roll legs and upper back X4mins, Band hip stretch from rack x 2mins/side, Frog stretch x 2mins

"DIRTY DOZEN"
4 Rounds for time

12 Clean+Press Burpees
24 Lunges (12per)
36 KB Swings
48 Russian Twists

MWOD: Row 2 mins, couch stretch x2min/side, outside hip x1min/side, foam roll quads + glutes.
----------------------------------
Skill: Split Jerk Footwork Drills (5min)
----------------------------------
Lift: Deadlift - Work up to 1RM in 20 mins
----------------------------------
WOD: 50-40-30-20-10 Reps for time ( 10 min limit )

- Dubs
- BW Squats
----------------------------------
Finished? Split jerk practice
  
Check out the Badass Donny Shankle performing some jerks!

Mwod:  Roll legs and upper back, Band Hamstring from rack x 2 mins/side, Couch x 2mins/side, Lacrosse ball chest and shoulders.

Bench:  6 x 4 reps  @ 85-90%

ss  Pull Aparts x 15

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

3 rounds for reps:

A. AMRAP (As Many Reps As Possible) Unbroken Push ups in 1 set
B. AMRAP Unbroken Sit ups in 1 set
C. AMRAP Unbroken Chins in 1 set
Rest 1:00

Coach’s notes: Absolutely no pause whatsoever between reps=unbroken