MWOD: Skip x 100 rev + 20 Jax
               Lax ball smash pecs on post x 3 minute/side
               Band Pec Stretch x 2 minute/side

BENCH PRESS 5 @ 75% 3 @ 85% 1+@ 95%

WOD: 1-2-3-4-5-6-7-8-7-6-5-4-3-2-1 reps for time
25 min time limit
Hand release push-ups
box jumps

Mwod:  Jog 2 laps of building, Roll quads x 20 passes each, Couch stretch x 3mins/side, Stretch calves 2 min/side


Squat 5 @ 75%, 3 @ 85%, 1+ @ 95%


"Lunge buffet"  AMRAP in 15 mins

Lunge down
10 Burpees
10 Alternating DB snatches
Lunge back
10 DB Push Press
10 V-ups

MWOD: Row x 2 minutes, smash glutes with lax ball x 3 minute/side, smash quads with roller x 3 minute/leg

A) EMOTM x 10 Minutes
Deadlift x 3 @ 655
Push-Ups x 3

B) 10 Minute AMRAP
750m row
75 bw squats
75 ropes
75 med ball twist

MWOD: Jog 2 laps of building, bottom squat test x 1 minute, stretch calves x 2 minute/side, retest bottom squat x 4 minutes, 6 lunges to reopen hips

BENCH MARK SEPTEMBER 2014
80% Max Squat set
Chins Max set
Clean & Press (75/135) Max reps in 2 mins
Push ups Max set
Burpees Max reps in 2 mins
DUBS Max reps in 2 mins
500m Row for time

MWOD: Row x 2 minutes
               Stretch Calves x 2minute/leg
                Roll forearms and triceps on bar x 2 minute/side
                Stretch wrists and forearms x 2 minute/side

LIFT: Military Press 4 x 5 @ 80-85 %

WOD:

3 Rounds For Time:

Run 1 lap of building
30 Squats
20 Push-ups
10 Body Rows

MWOD: 100 Ropes + 20 jax
                Lax Ball Glutes x 3 minute/side
                Band Distracted Hip Stretch From Rack x 2 minute/side

LIFT:Deadlift:  3 @ 70% 3 @ 80% 3 +@ 90%

WOD:
A) 8 minutes
Max Chins

B) 15-12-9
DB Snatch (35/45)
Burpees

Mwod:  Row 2 mins, Roll upper back with lacrosse ball x 2 mins, Band lat/tri stretch x 2mins/side, Bottom squat x 2 mins

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

WOD:  For time

40-30-20-10 reps

Wall Balls
Plank Rows
KB Swings

Mwod:  Run 2 laps, Roll lats x 20 passes/side, Roll Quads x 20 passes/side, Roll chest w ball x 1min/side, 


"Saturday Morning" 
1 RFT

50 BW squats
40 D.B Push press
30 Chins
20 V-ups
10 Burpees

20 T-get ups (10 per)

10 Burpees
20 V-ups
30 Push ups
40 Body Rows
50 DB lunges (25 per)

PLEASE NOTE: RENFREW BOOTCAMP IS AT 9AM ON SATURDAY DUE TO NUTRITION SEMINAR!

MWOD: Row x 2 minute/side
               Stretch calves x 2 minute/side
               Roll Forearms x 2 minute/side + stretch wrists on floor x 1 minute

LIFT: Bench 5@65% 5@75% 5@85% - Add 5lbs to working max

Skill: Cleans 3 Position clean x 10 minutes

WOD:
Full Squat Clean x 1
Skipping x 3
Add 5lbs to each successful round until you can't complete another round

Mwod:  Row 2 mins,  Roll glutes w lacrosse ball x 2mins/side, Couch stretch x 3 mins/side


Squat 3 @ 70%, 3 @ 80%, 3+ @ 90%

WOD:  EMOTM x 3 rounds

Minute 1:  6 Power cleans (75/135)
Minute 2:  10 DB Snatches (5 per)
Minute 3:  12 Box Jumps
Minute 4:  Row 200m
Rest 1 min

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

MWOD: 1. Run 2 laps of building
               2. Tspine ext. on roller x 30reps
               3. Band Shoulder Traction x 2 minute/side

LIFT: Military Press 5 @ 75%
                                  3 @ 85%
                                 1+@ 95%
WOD:
A) 10 Min AMRAP
3.6.9.12.15.....
KB swings
Push-ups

B) Max Plank Hold
-Front
-Left side
-Right side

Mwod:  Run 2 laps of building, Roll quads x 20 passes each (one at a time), Band hamstring stretch from rack x 3 mins/side

Deadlift:  Add 5 lbs to working max* 5 @ 65%, 5 @ 75%, 5+ @ 85%


AMRAP in 15 mins

10 Renegade Rows
10 Wall Balls
10 SDLHP
20 Cal row

Saturday Bootcamp

MWOD: 50 Jumping Jax
               Band Tri/lat stretch x 3 minute/side,
               roll triceps and forearms x 3 minute/side,
               Couch stretch x 2 minute/side

 Linda (aka "3 bars of death")
 10/9/8/7/6/5/4/3/2/1 reps rounds for time

- Deadlift (135/225)
-Military Press (55/95)
- Front squat (55/95)

MWOD: Skip x 100 + 20 dubs,  Pre squat hip opener x 3 min/side, bottom squat x 6 minutes

Lift: Squat- 5 @ 65 % 5 @ 75% 5 @ 85%

WOD:

5 min amraps

1. Db Snatch
10 mnt climbers every minute

2. DB Thrusters
3 Burpees every minute

Mwod:  Row 2 mins 
Roll chest with lacrosse ball x 1 min/side, 
Roll upper back on floor with ball x 3 mins-be strict with time frame! 
Couch x 2mins/side


Bench press 5 @ 75 %, 3 @ 85%, 1+ @ 95 %


WOD:  

Drunk lunge buffet- AMRAP in 15 mins

10 Box jumps + 10 Burpees

Drunk lunge x 10 (L.H)

10 KB swings + 10 V-ups

Drunk lunge x 10 (R.H)

Mwod:  Prowler x 2 trips, Mash calves & feet on barbell on floor x 3 mins/side, Stretch Calves x 1min/side, Roll lats x 20 passes/side, Stretch wrists & forearms on floor x 2mins

Chins:  Max reps in 8 mins


Skill: Split Jerk x 5mins


WOD:  "Grace"

30 Clean & Jerks for time

Men:  135lbs
Women:  75lbs

Compare to May 28th

Mwod: frog stretch x 2 minutes, 
couch stretch x 2 mintutes/ leg , 
band shoulder traction x 2 minutes/ arm, 
lax ball glutes x 1 min / side


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

12 min AMRAP

7 D.B Thrusters (RH)
7 Burpees
7 D/B. Thrusters (LH)
7 Dubs

MWOD: Stretch calves and ankles x 3 minutes/side, row x 2 minutes, couch stretch x 3 minute/side

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

WOD:

The Bear

1 Clean
1 Front Squat
1 Push Press
1 Back Squat
1 Push Jerk
Preform entire round with out putting the bar down. Add weight each round until you can no longer complete a full round.

Mwod:  Run a lap of building, Roll quads x 20 passes each (yes one at a time), Band hip stretch from rack x 3min/side


Deadlift 3 @ 70%, 3 @ 80%, 3+ @ 90%


WOD:  5 Rounds for time

10 Front squats (65/95)
20 KB Swings
30 Russian Twists

MWOD: Jog 1 lap of buliding, Band shoulder traction x 3 minutes/side, Roll lats x 3 minutes/side

LIFT: Military Press 5@65% 5@75% 5+@85%

WOD: DB Snatch 2500lb Accumulated.
Eg. 25lbs x 100reps=2500lbs
Pick a weight, do the math
Get 2500lbs
3 Burpees every minute