Mwod:  Row 2 mins, Roll legs x 20 passes each, Couch stretch x 2mins/side, Band lat stretch from rack x 1min/side, Stretch calves x 2mins/side

Skills:  Push press vs Push jerk x 6 mins

FOR TIME:  (115/75)

10 Strict press
15 Bent over Rows
20 Push Press
25 Front Squats
30 Push Jerks
35 RDL's

Mwod:  Row 2 mins, Couch stretch x 2mins/side, Roll upper back on floor w lacrosse ball x 30 sec,  Tspine ext over roller x 10, Band hamstring x 2mins/side

Deadlifts 5 @ 75%, 3 @ 85%, 1 or more @ 95%


AMRAP in 20 mins- Add 5 reps to each exercise every round

5 DB RDL's
5 Hand release push ups
5 Lunges/leg
5 Back Extensions

MWOD: Bottom Squat x 2 min

             Stretch wrists and forearms x 1 min/side

             Band tri/lat stretch x 1 minute/side

             Outside hip stretch x 1 minute/side

Bench Mark - March 2014

 

Squat x 80% for max reps

Chins x1 Set max reps

Clean + Press x 2 minute max reps

Push-Ups x 1 set max reps

Burpees x 2 minute max reps

Dubs x 2 minutes max reps

500m Row

Mwod:  Row 2 mins, Roll lats x 20 passes each, Band Lat stretch x 1min/side, Super frog w plate x 2mins/side, Stretch wrists on floor x 1min


Bench:  5 @ 75%, 3 @ 85%, 1 or more @ 95%


WOD:  Max rounds in 15 mins

15 DUBS
10 KB swings
5 Chins/10 Body rows

MWOD: Stretch wrists and forearms x 1 min/side
             Band Lat/tri stretch from rack x 1minut/side
             Smash Calves x 1 minute.side
             Stretch Calves x 1 minute/side
              Bottom Squat x 3 min

Skills: cleans x 10min

Lift: Cleans 3,3,1,1,1,1.....12 min

WOD:
          1 clean
          1 Front squat
          1 Thurster
Add 2.5lbs each round

ATTENTION:
NO ARNPRIOR BOOTCAMP on Monday March 3rst or Tuesday April 1rst.
NO RENFREW LUNCH TIME BOOTCAMP on Tuesday April 1rst or Thursday April 3rd.
Thanks for understanding

Mwod:  Row 2 mins, Pre-squat hip opener x 2mins/side, Roll calves x 1min/side w barbell, Roll chest w ball x 20 passes each side, Stretch calves x 1min/side


Squat:  5 @ 75%, 3 @ 85% 1 or more @ 95%



"Hit the Deck"

Spades: squats
Hearts:  burpees
Diamonds:  push ups
Clubs:  sit ups

Face cards: 10 reps
Ace: 11 reps 

Mwod: Stretch wrists and forearms x 1min / side
             Band tri/ lat stretch x 2 min/ arm
              Outside hip stretch x 1min / side
               Frog stretch x 2 min
              Roll forearms on bar sleeve x 2 min


Lift: Military Press 5 x 5 reps 

"The One with Lot's of Lunges"

20 Lunges

20 Push-Ups

20 Reverse Lunges

5 Burpees

25 Lunges

40 KB (or DB) Swings

25 Reverse Lunges

5 Burpees

30 Lunges

60 Sit-Ups

30 Reverse Lunges

MWOD: Smash pecs on post w/lax ball x 2 minute/side
             Band lat/tri stretch x1minute/side
             Couch Stretch x 1 minute/side
             Band Distracted frog x 2 minutes

Lift: Bench Press 3 @ 70% 3 @ 80% 3+ @90%

WOD:

"Split Jackie"

2 Rounds for Time

500m  Row
25 Thursters(45/65)
15 Chins(body row)

Mwod:  Row 2 mins,  Band hamstring from rack x 2 mins/side, Roll glutes x 20 passes each, Outside hip stretch on box x 1min/side, Roll upper back w ball on floor x 1 min



Deadlift:  3 @ 70%, 3 @ 80%, 3 or more @ 90%


WOD:  15 min AMRAP

2 Cleans (75/135)
2 Jerks (75/135)
2 Sit ups

4 Cleans
4 Jerks
4 Sit ups

...increase reps by multiples of 2 until time expires

MWOD: Row 2 mins
             Rev Balerina x1min/side
             Smash Calves on Barbell x1min/side
             Stretch Calves x1min/side
             Band Internal Rotation Shoulder Stretch x1min/side

SKILL: Dubs Practice/Max Reps in 5 mins

LIFT: Squat  3@70%, 3@80%, 3 or more @ 90%

WOD: 1RFT  25mins
          12 T-Get Ups-Right Arm
          30 KB Swings
          12 OH Squat-Left Arm
          30 KB Swings
          12 OH Squats-Right Arm
          30 KB Swings
          12 T-Get Ups-Left Arm

Mwod:  Row 2 mins, Roll lats x 10 passes each, Band lat stretch from rack (up high) x 1min/side, Roll chest and shoulders x 1 min, Band hip stretch from rack x 1min/side

A)  5 rounds for max reps- 15 min time limit

Bench Press

Body rows/ Chins (use same band as last bench mark)

B)  AMRAP in 8 mins

           10 cal row

           10 burpees

                

                

MWOD: Band distracted hip stretch x 1 minute/side
             Band Distracted hamstring stretch x 1min/side
             Lax Ball Hamstring smash sitting on box x 1 minute/side
             Couch Stretch x 1 minute/side


 

"I *heart* Saturday Mornings!"

8 Rounds

200m Row
15 Jump Squats

20 Thursters
30 Sit-Ups

**After every ODD number of rounds= 100 Ropes**
** After every EVEN number of rounds= 10 Mountain Climbers**

 

FINISHED?

 

5-4-3-2-1

T-Get-Ups /arm

MWOD: Smash quads on roller x 10 passes/leg
             Lax ball glutes x 1 minute/side
             Stretch Calves  and Ankles x 2 minute/side
              Bottom Squats x 3 minutes

Squat : 5 @ 65% 5 @ 75% 5+ @ 85%

WOD: 4 RFT (45/65)

7 Cleans
7 Front Squats
7 Push Press

BAR MUST NOT BE DROPPED WITHIN THE ROUND. 5 BURPEE PENALTY! 

Mwod:  Row 2 mins, Stretch wrists on floor x 1min, Band lat/tri stretch x 1min/side (attach band at waist height), Bottom squat x 1 min, Frog stretch x 2mins

Skill:  Cleans x 3 x 12 mins

WOD:  4 rounds for time

10 Box jumps
OH Lunges x 20 (35/45)
10 Dubs
Duck walk down & back (53/75)
10 Reverse Burpees
Farmers walk down & back (53/75)

MWOD: Smash traps and upper back on lax ball x 2 minute/side
            Smash pecs on post x 1 minute/side
             Smash triceps on barbell sleeve x 1 minute.side
             Couch Stretch x 2 minute/side



Bench Press: 5 @ 65%, 5 @ 75% 5+ @ 85%
10 Burpees for every missed lift. DONT BE GREEDY!

WOD: "TABATA This"

8 Rounds of each for total reps

Thursters (45/65)
Burpees
V-Ups

Mwod:  Row 2 mins, Band OH shoulder stretch x 1 min/side, Bottom squat x 1min, Roll quads x 10 passes each, Couch stretch x 2mins/side

Deadlift: 5 @ 65%, 5 @ 75%, 5 or more @ 85% (using 90% of new 1RM from last week)


WOD:  EMOTM x 3 rounds

Minute 1:  5 Hang cleans (75/135)
Minute 2:  10 Hand release push ups
Minute 3:  15 Box Jumps
Minute 4:  Row 200m
Rest 1 min

*make sure to get your challenge done in a minute....if by chance you don't, you will be adding 5 burpees to your post wod finisher :)

Mwod:  Row 2 mins, Roll upper back with 2 lacrosse balls on floor & overhead extension x 10,  Band lat stretch x 1min/side, Frog stretch x 20, Roll glutes x 1min/side
.............

Bench:  Work up to 5 x1  (test 1RM)

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

WOD


A) AMRAP in 5 mins
Row 100 m
9 KB Swings 50/35

Rest 1 min

B) AMRAP in 5 mins
6 Body rows
12 Dubs

Rest 1 min

C) AMRAP in 5 mins
10 Side raises
12 Thrusters

MWOD: Row 2 mins or skip 200 revolutions
             Barbell smash calves on floor x2 mins/leg
             Stretch calves x1/side
             Bottom Squat x3 mins

LIFT: Squat 5x1 rep test 1rm

WOD: "L12" 10 rounds for time (20 min time limit)       
          10 Hand release push ups
          10 sit ups
          10 body weight squat
 




            

Mwod:  Smash chest & traps on post x 1min per, Roll lats

x 30 sec per, Tspine ext over peanut with barbell x 10, 

Bottom squat x 1min





Lift:  Push Press 5, 3, 3, 1, 1 1




WOD:  For time

50 Wall balls (full squat every rep!)

25 Burpees

40 Wall balls

20 Burpees

30 Wall balls

15 Burpees

20 Wall balls

10 Burpees

10 Wall balls

March 4

MWOD: Band distracted hip stretch x 1 minute/side
             Band Distracted hamstring stretch x 1min/side
             Lax Ball Hamstring smash sitting on box x 1 minute/side
             Couch Stretch x 1 minute/side




Lift: Deadlift 6 x 1 Test 1RM

WOD: 6 Rounds For Time
P-ups to bar x 6
Barbell Row x 6
Strict Press x 6
RDL's x 6

Mwod:  Row x 2mins, Roll lats & upper back x 10 passes each, Roll triceps on barbell x 10 passes each, Couch stretch x 2mins, Lat/tri/shoulder stretch from rack (waist height) x 1min/side


Bench 5 x3 @ 90%
-----------------------

AMRAP in 12 minutes:

12 Body rows

12 KB Swings

12 Box Jumps