MWOD: 
1 Trap smash with lac ball on post x1 min each
2 Pec smash with lac ball on post x1 min each
3 Banded super frog x2 min
4 roll lats on pipe

LIFT: Squat

5x3@85%


WOD: 'BEAR COMPLEX'

5 Rounds for load
7 UNBROKEN sets of:
1 Power Clean
1 Front Squat
1 Push Press
1 Back Squat
1 Push Press

MWOD:  Skip x 2mins, Roll calves and quads x 20 passes each, Band hip stretch from rack x 2mins/side, Band lat/tri stretch x 1min/side, Stretch wrists x 1min


Clean & JERK x3 in 12 mins


4 rounds of Tabata
30/15

Thrusters
Rope Slams
DB snatch
Push ups

Row 300m, Lax ball glutes x 2 min/side, Band distracted hamstrings x 1min/side, Frog stretch x 2mins


Deadlift 4 x 5 @ 75-80%
Pull aparts 3 x max reps


WOD:  "Diamond cutter"

250 squats for time
EMOTM 5 Burpees

Mwod:  Row 300m, Roll lats & upper back x 20 passes each, Band lat stretch x 1min/side, Couch stretch x 2mins/side, Stretch wrists x 1min


Bench 4 x 8 @ 65%
Band face pulls 4 x 15


WOD:  5 RFT

5 T-get ups/arm
5 Power Cleans
25 Dubs

Mwod:  Skip x 2mins, Roll quads & upper back x 20 passes per, Roll chest and shoulders with ball on post x 1min, Band hamstring stretch x 2mins/side, Band lat/tri x 1min/side

WOD:  AMRAP in 20 mins

Deadlifts x 8 @ 60 %

Push ups x 6 

Chins x 4

Row 300m

|Finished?  100 Band pull aparts

Mwod:  Row 300m, Roll quads x 20 passes each, Super frog with band x 2mins, Bottom squat x 1 min, Couch stretch x 2mins/side, Roll pecs and shoulders with ball on post x 1min


Lift:  Squat:  4 x 6 @ 75-80%


WOD:  For time

50-40-30-20-10 reps of

DUBS
Sit ups

On Your Own Time


MWOD:
banded super frog x 2min
trap smash with ball on post x 1min/side
couch stretch x2min/side
band shoulder traction x2min/side

LIFT:
Cleans 3x3@87.5%

WOD: 'Annie, are you okay?'

21-15-9 reps for time

row for cal
thrusters
med ball cleans
snatch grip high pulls
wall balls
burpees

Mwod:  row 300m, Smash pecs on post x 1 min/side, Band Int Rotation shoulder stretch  x 1 min/side, couch stretch x 1 min/side


Lift:  "Lynne" 5 Rounds for max reps

75% of BW Bench 

Strict Chins


WOD:  1000m Row for time

Mwod:  Row 2 mins,  Roll glutes with ball x 1min/side,  Roll quads with roller x 20 passes per side,
Couch stretch x 2mins/side, Band hamstring stretch x 2 mins/side, Band lat stretch x 1min/side


Deadlift:  4 x 6 @ 75-80%


WOD:  AMRAP in 15 mins

*add 2 reps each round

5 KB swings
5 Push ups
5 Lunges/leg
5 Back Extensions

MWOD:

1) Row 300m
2) Lax Ball Hamstrings (Sitting On Box) x1min/side
3) Band Hamstring Stretch x1min/side
4) Frog Stretch x2mins
5) Stretch Calves + Ankles x1min/side

LIFT:

SQUAT
4x10@60%

WOD:

21-15-9
PWR Clean (75/115)
Row For Cals
Thrusters (75/115)

Mwod:  Skip 100, Jax x 10, Squat x 20
Roll lats x 20 passes each
Band shoulder traction x 1 min/side
Smash pecs on post with ball x 1 min/side
Band pec stretch x 1 min/side

Lift:

A)  Bench 4 x 10 @ 60%    
A2)  Pull Aparts  4 x 20


B)  6 mins max Chins


WOD:    10 min AMRAP

5 DB Push Press
10 DB row
15 Box jumps

Mwod:

band lat/tri stretch
trap smash with lac ball
glute smash with lac ball
couch stretch

Lift:
Clean and Press: 5x2@90%

WOD:
40/20 tabata - 3 Rounds
  
Thrusters
Row For Cal
Alt DB snatch
Renegade row
Rope Slams
Tire Flips
Kettlebell swings

 

MWOD:

1) Skip100, Jax 10, Squat 10
2) Smash Triceps On Barbell x1min/side
3) Band Lat/Tri x1min/side
4) Band Interval Rotation Shoulder Stretch x1min/side (Hand Behind Back)
5) T-Spine Ext On Roller x20reps

LIFT:

A1) Military Press
          4x10@55-65%

A2) Band Pull Aparts
                     4x20

A3) Floor Slides
               4x20

WOD:

3RFT

10 T-Get-Ups 5/arm
10 Deadlifts (60%)

Mwod:  Row 2 mins, Roll adductors x 20 passes each, Frog stretch x 2mins, Roll chest with ball x 1min, Band lat/tri stretch x 2mins/side, Bottom squat x 2mins

Squat 4 x 8 @ 70-75%

Wod:  Mixing it up...For time

20 Wall Balls

20 Sit ups

20 Box Jumps

20 Power Cleans

20 Dubs

20 Thrusters (25/45)

20 Band GM's

20 KB swings

20 Push Press (75/115)

20 Burpees

20 Pendlay rows (75/95)

20 RDL's (95/205)

MWOD:
1) Row 300m
2) Roll Lats x20passes/side
3) Band Shoulder Traction x1min/side
4) Smash Traps x2mins/sides
5) Couch Stretch x1min/side

LIFT:
A) BENCH
 4x8@70-75%

A2) BAND PULL APARTS
                          4x20

B1) STRICT CHINS
           4xMax Reps

B2) PUSHPRESS
               4x6

WOD:
AMAP 10MINS
Pushups - x10
Body Row - x20
DB Side Raise - x30

Mwod:  Row 300m, Roll quads x 20 passes each, Roll glutes with ball x 1 min/side, Band Hamstring stretch x 2mins/side, Band Lat stretch x 1min/side


Deadlift: 3 x 8 @ 70-75%


WOD:  3 RFT

20 Alt Single arm KB swings
10 KB Squats
10 Left arm drunk lunges
10 Right arm drunk lunges
20 KB SDLHP

MWOD:
1) row 300M
2) super frog with band x2 min
3) band lat/tri stretch x2 min/side
4) pec smash with lac ball

LIFT:
Hang Clean 5x3@85%

WOD: 5 RFT

7 Snatch Grip High Pull
7 Barbell Push ups
7 Barbell Rows
7 Cleans
7 Thrusters

MWOD:

1) Row 300M
2) Band Distracted Hamstring Stretch x20reps/side
3) Roll Quads + Glutes x2mins/each
4) Couch Stretch x1min/side

LIFT:

 SQUAT
5x2@90%

WOD:

10 MIN EMOTM
   D/L x3@65%
Burpee Bar Jump x4

MWOD:

1) Row 300m
2) Smash Pecs + Front Shoulder w/lax Ball x2mins/side
3) Band Pec Stretch x1min/side
4) Band Internal Rotation Shoulder Stretch x1min/side
5) Couch Stretch x1min/side

LIFT:

A) BENCH PRESS
        5x2@90%

A2) BAND PULL APARTS 
                        5x2

WOD:

"GRIZZLY"
Barbell Complex
BB Row x3
Hang Clean x3
Front Squat x3
Push Press x3
Complete 1 Round, Add Weight Each Round, 15min Time Limit

MWOD:
Roll Quads x20 passes,
Trap Smash with lac ball x1min/ea
Pec smash with lac ball x 1min/ea
Band lat/tri stretch

Lift:

Max Clean and Press (jerk or push)

WOD:

3 rounds Tabata
30/10

Thrusters
Renegade Rows
Rope Slams 
T2B
Burpees

MWOD:

1) Skip 100
2) Smash Triceps On Bar, In Centerhead position x2mins/side
3) Band Lat/Tri x1min/side
4) Super Frog w/band x2mins
5) Roll Quads + Glutes On Roller x2mins

BENCHMARK:

Squat 80% for max reps
Chins AMAP in 1 set
C+Press 2 min AMRAP (75/135)
Push ups AMAP in 1 set
Burpees AMAP in 2 mins
Dubs AMAP in 2 mins
500m for time

Mwod:  Row 300m, Bottom squat x 2mins, Roll quads x 20 passes each, roll calves with barbell x 1min/side, Couch stretch x 2mins/side, Bottom squat retest x 1min



Squat:  5 x 2 @ 90%


WOD:

A)  AMRAP in 7 mins
       7 Renegade Rows
       7 Wall Balls

Rest 2 mins

B)  AMRAP in 6 mins
      6 Lunges/leg
      6 Push ups

Rest 2 mins

C)  AMRAP in 5 mins
      5 DB snatch LA
      5 DB snatch RA

MWOD:

1) Skip 100, 10 Squats, 10 Jax
2) Lax Ball Glutes x2mins/side
3) Outside Hip On Box x2mins/side
4) Couch Stretch x1mins/side

LIFT:

DEADLIFT 
 5x4@85%

WOD:

10RFT
3 Burpees
6 Toes To Bar
9 KB Swing

Mwod:  Row 300m, Roll lats x 20 passes each, Roll traps with ball on post x 1min, Band lat/tri stretch x 2mins/side, Band hip stretch from rack x 1min/side


A)  Military Press 4 x 6 @ 65%
A2)  Strict Chins 4 x MR



WOD:  4 RFT

40 Russian Twists
30 Cal Row
20 Thrusters
10 Body rows

MWOD:       1) Skip 100, Jax 10, Squats
                        2) Lax Ball Smash Pecs + Front Shoulders x2 mins/side
                        3) Band Pec Stretch x1 min/side
                        4) Couch Stretch x1 min/side

LIFT:  Bench Press - 5x4reps @ 85%

WOD: "52 Pick Up"
           No Ace, No Facecards
          Diamonds = DB Floor Press
          Hearts = Plank Row
          Spades = DB Front Squat
          Clubs = Band Pull-A-Parts

Mwod:  Row 2 mins, Roll upper back on roller x 20 passes, Stretch wrists x 2mins, Bottom squat x 2mins, Couch stretch x 2mins/side


Squat 5 x 4 @ 85%



WOD:  1 minute stations, 30 sec transfer

Row for cals
Box jumps
Rope slams
GHR sit ups
Landmines
Wall Balls

MWOD

1: ROW 300m
2: Smash roller, 20 passes/ea
3: Lac ball on upper back and traps x mins/side
4: Spend more time on #3, as we both know you cut it short

Lift:

a1) Military Press: 3x8@70%
a2) STRICT chins: 3xMR
a3) Band Pullaparts: 3x25


WOD:

10min EMOTM
10 KB swings (35/53)
5 V-ups

Finished?
spend 4-6 minutes mobilizing your own 'problem area'

Mwod:  Row 2 mins, Roll quads x 20 passes, Couch stretch x 2mins/side, Roll glutes x 1 min/side, Stretch hamstrings from rack x 2mins/side, Roll upper back & traps w ball x 1min

Deadlift:  4 x5 @ 80%


WOD: 12 min AMRAP

1 Row
1 Hang clean
1 Front squat
1 Push press

* add 1 rep to each round

Mwod: Skip x100, roll itband with roller x20 passes, trap smash, hip flexor smash on kettlebell, band lat/tri stretch x2min/side, band lat/ql stretch x2min/side

Squats: 5x3@85%

1 RFT

• Bodyrows - 25 reps
• Barbell Deadlift - 50 reps
• Pushups - 50 reps
• Box Jumps - 50 reps
• DB Foor Wipers - 50 reps
• Alternating Single-Arm Clean-and-Press with kettlebell - 50 reps
• Bodyrows - 25 reps

Mwod:  Row 2 mins, Roll lats x 20 passes each, Super frog with band x 2mins, Band lat stretch x 2mins/side, Roll glutes x 1 min/side

Bench 4 x 5 @ 80%

3RFT

10 Power cleans
10 toes to bar
10 Burpees
200m row

Mwod:  Row 2 mins, Roll upper back and lats on roller x 20 passes each, Smash traps and front shoulders with ball on post x 1 min/side, Band lat/tri stretch x 2 mins/side, Couch stretch x 2mins/side


Wod#1 

8 mins

Push press x max reps in 8 mins

*every time you set down the bar perform

-3 bent over rows
-3 RDLs

Total is push press reps

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

Wod#2 

10 mins

AMRAP Squat x 10 reps @ 60%

MWOD:

Skip x 100, 10 Jax, 10 Squats
Band Lat/Tri Stretch x1min/arm
Smash forearms and Triceps on Barbell Sleeve x1min/side
Smash glutes and hips on lax ball x2min/side

Lift and WOD:

A: 6 MINS 
Clean and Jerk
Work Up to Max Single
Rest 2 Mins

B: 6 MINS 
Full Squat Cleans
Work up to Max Single
Rest 2 Mins

C: 6 MINS 
Deadlift
Work Up to Max Single

Mwod:  Row 2 mins, Roll glutes w ball on floor x 1 min/side, Hamstring smash on box w ball x 1 min/side, Band hamstring stretch x 2mins/side, Outside hip stretch on bench x 2mins/side

Deadlift: 5 x 2 reps @ 90%

WOD:  "Satans whiskers"

3 RFT

10 Chins

10 Front squats

10 Burpees


P.S.  Happy birthday NJ :) :) :)

Mwod:  Row 200m, Smash pecs with ball x 1min/side, Band internal rotation x 1 min/side, Roll high quad & hip flexors x 1 min/side, Couch stretch x 1 min/side

Lift:  

A)  Bench 4 x 4 @ 85%  ss Body rows 4 x 10


B) 4 sets of :  Push press x 5, rest 30 sec, BB row x 5, rest 60 sec


WOD:  Tabata....

Pull aparts
DB side raise
Push ups

Mwod:  Row x 2mins, Roll quads x 20 passes each, Frog stretch x 2mins, Roll chest with ball on rack x 1min, Bottom squat x 2mins, Pre squat hip opener x 1min/side


Squat:  4x4 @ 85-90%


WOD:  

40-30-20-10 reps of:

Lunges
Dubs
Sit ups

MWOD:
Row 300m
Smash traps and armpit on LAX Ball x 2 minutes/side
Band Lat/Tri stretch x 1 minute/side
Samson stretch x 1 minute/side

LIFT:
a) Military: 7 x 3 @ 75%
b) Chins 7 x 3

WOD: 52 Pick-Up!
Diamonds: Push-ups
Hearts: Plank Row
Clubs: Squats
Spades: V-ups
King: 15
Queen: 12
Jack: 11
Ace: 5 Burpees

MWOD:  Row 2 mins, Roll quads x 20 passes each, Banded frog stretch (super frog) x 2mins, Roll calves on barbell x 1 min/side, Stretch calves x 2mins/side, Stretch wrists x 2 mins


LIFT:
Cleans 5 x 3



WOD: 
8 rounds for time:
8 Turkish get ups
8 Plank rows (4/arm)

Mwod:  Row 2 mins, Roll quads x 20 passes each, Pre squat hip opener x 2 mins/side, Band hamstring x 1min/side, Roll glutes x 30sec/side, Roll upper back x 20 passes


Deadlift 4 x 4 @ 85%


WOD:  21-15-9 reps

Row for cals
KB swings
V-ups
Body rows

MWOD:
1) 100 ropes, 10 jax, 10 squats
2) T-spine ext on roller x 30 reps
3) Band lat/tri stretch x 1 min/side
4) Stretch wrists & forearms x 1 min/side
5) Stretch calves & ankles x 1 min/sid

LIFT:
A1) Clean & Jerk
        4,2,1,1,1,1, (6 sets)

WOD: 
"Fight Gone Bad"
3 x 5 min rounds of;
Wall Balls
SDHP
Box Jump
Push Press
Row for Cals
*1 min rest between rounds*

MWOD:
1) Row 2 mins
2) Roll upper back with ball on floor x 1 min
3) Band distracted hips on post x 1 min/side
4) Band internal rotation shoulder x 1 min/side
5) Band lat/tri stretch x 1 min/side

LIFT:
A1) Bench:
        3@70%
        3@80%
        3+@90%

A2) Body Row:
         3x10

WOD:
A) 3 RFT
      10 pwr cleans
      15 wall balls

B) Hips and Ankles MWOD:
      Smash calves x 2 mins/side
      Stretch calves + ankles x 2 mins/side
      Med ball gut smash x 2 mins/side

Mwod:  Row 2 mins, Roll upper back with ball on floor x 1min, Roll glutes x 1min, Outside hip stretch on box or bench x 2mins/side, Band lat stretch x 2mins/side

Deadlift:  4 x 6 @ 75%


WOD

5 RFT

3 T-get ups/arm (20/45)
9 Box Jumps
18 KB swings

MWOD:
1) Row 300m
2) Smash lats/subscap/armpit with lax ball x 2 mins/side
3) Band lat/tri stretch x 1 min/side
4) Couch stretch x 1 min/side

LIFT:
A1) Military- 6x5 @ 70%
A2) Strict chins- 6x2

WOD:
B)10 min AMRAP:
    Plank Row x 5/arm
    DB C+Press x10
    Dubs x 15

C) Tabata Sit-Ups

Mwod:  Row 2 mins, Bottom squat x 1min, Roll quads x 20 passes each, Couch stretch x 2mins/side, Roll calves on barbell x 1min/side, Test bottom squat x 1 min


Squat 4 x 6 @ 75%


WOD:  DB complex x 8 rounds-only rest between rounds

6 Lunges/leg
6 Alt DB snatches/arm
6 Thrusters
6 DB rows
6 RDL's



Attention Renfrew Bootcampers!  Class will be at 9am this Saturday, Oct 24th!

FRIDAY, OCTOBER 16, 2015

MWOD:
1) 100 Ropes
2) T-Spine ext on roller x 30 reps
3) Band shoulder internal rotation stretch x 1 min/side (band on elbow, hand behind back)
4) Couch stretch x 1 min/side
5) Bottom squat x 3 mins

LIFT:
Bench + 5lbs to WM
5 @ 65%
5 @ 75%
5 + @ 85%

WOD:
Death by clean and press
Min 1- 1 rep
Min 2- 2 reps
Min 3- 3 reps
Till Failure


 
THURSDAY, OCTOBER 15, 2015

MWOD:
1) Row 250m
2) Pre-squat hip opener x 1 min/side
3) Band distracted hamstring stretch x 1 min/side
4) Band shoulder traction x 1 min/side
5) Bottom squat x 2 mins

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

WOD:
A) Work up to 3 RM T-get up
B) 10 min AMRAP:
    10 D.B. Snatch RH
    10 Lying Leg Raises
    10 D.B. Snatch LH
    10 Body Rows

MWOD:
1) Row 300m
2) T-spine ext on roller x 20 reps
3) Lat/tri stretch x 1 min/side
4) Couch stretch x 1 min/side
5) Roll quads + glutes x 3 mins

LIFT:
A1) Military- 5x8 @ 65%
A2) Strict chins- 5x5

WOD:
15 min AMRAP:
5 H.R push-ups
10 Box jumps
15 Sit-ups

MWOD:
1) 100 reps- 10 Jax, 10 Squats
2) Lax ball traps + upper back x 2 mins/side (TIME IT!)
3) Band distracted hamstrings x 1 min/side
4) Couch stretch x 1 min/side
5) Stretch calves + ankles x 1 min/side

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

B) Stiff Leg Deadlift:
     5x5 @ 50%

WOD:
A) 6 minute intervals:
     Row 40 sec/ Rest 20 sec

B) 6 minute intervals:
     Wall Balls 30 sec
     Rest 30 sec

MWOD:

Row x 2 Mins
Bottom Squat x 2 Mins
Band Lat/Tri Stretch x1 Min/Side
Stretch Wrists and Forearms x2 mins/side

Lift: 1 Clean & 5 Push Press x 5

WOD:

Lets Do Some Cardio!!
1,2,3,4,5....

Burpees
Thrusters
Dub 

MWOD: Row 300m, Lax ball traps + upper back x 2 mins/side (time it), Band lat/tri stretch x 1min/side, T-Spine ext on roller x 30 reps, Couch stretch x 1 min/side

LIFT: Military- 5@75%, 3@85%, 1@95%, Max@85%

WOD: A) 8 min AMRAP
                DB Floor Press x8
                Plank Row x8
                Band Pull Apart x16
          
           B) 8 min AMRAP
                HR Push-ups x10
                Body Row x10
                DB Side Raise x10

Mwod:  Row 2 mins, Roll upper back x 20 passes,  Roll glutes w ball on floor x 1 min/side, Band hip stretch from rack x 2 mins/side, Band lat stretch x 1min/side, Bottom squat x 1min

Deadlift:  5 @ 65%, 5 @ 75%, 5+ @ 85%


25-20-15-10-5 reps

Thrusters
Dubs

Mwod:  Skip x 100, 10 Jax, 10 Squats
Roll upper back & Lats x 2 mins
Roll pecs on post with ball x 1 min/side
Band internal rotation x 1 min/side


Bench 5 @ 75%, 3 @ 85%, 1 @ 95%, max reps @ 85%
ss Band pull aparts 3 x 20


3 RFT
20 Alt 1 arm KB swing
20 KB squat
20 Left arm drunk lunge
20 Right arm drunk lunge
20 KB SDLHP

Mwod:  Row 2 mins, Roll quads x 20 passes each, Couch stretch x 2mins/side, Roll chest with ball on post x 1min, Stick external rotation stretch x 1min/ side, Bottom squat x 2 mins


Squat:  5 @ 65%, 5 @ 75%, 5+ @ 85%


3 Rounds, 2 min rest between

6 min AMRAP

8 Hang Cleans (75/135)
8 Push ups
8 Burpees

MWOD:
T-spine extension on roller x20 reps
Lax ball traps and subscap (armpit) x2 min
Couch stretch x1 min/side
Stretch and roll forearms x2 mins/side

LIFT:
Military Press
3 @ 75%
3 @ 80%
3 @ 90%
Max reps @ 70%

WOD:
A) 4 sets Chin-ups (max reps)
B) 52 Pick-Up - # Cards only
Hearts: Push-Up
Diamonds: DB Push Press
Clubs: Plank Row
Spade: Body Row

Mwod:  Jog 2 laps, Calf smash on barbell x 1 min/side, Calf stretch x 1min/side, Pre-squat hip opener x 1 min/side, Bottom squat x max time

Lift:  Squat 5 @ 75%, 3 @ 85%, 3 x 1 rep @ 95%


WOD:  Tabata 4 mins each, 1 min rest between

Push ups
Leg raises
KB Swings

Mwod:  Row 250m, Roll lats x 20 passes + 20 T spine extensions, Band lat/tri stretch x 2 mins/side, Bottom squat x 2mins,  Frog stretch x 2mins


Lift Skills x 5 mins


WOD:  20 min time limit

"The Bear"- Modified x 7 Rounds minimum

Power Clean
Front Squat
RDL
Push Press 
Push Jerk


-pick a weight that you can do all 5 exercises without setting the bar down\
-add weight and repeat the same sequence until you miss a lift
-once a rep is missed, repeat previous weight for completion of sets

Mwod:  Row 250m, Roll upper back x 20 passes, Roll chest & shoulders with ball x 1 min, Band lat/tri stretch x 2mins/side, Couch stretch x 2mins/side

Bench 3 @ 70%, 3 @ 80%, 3 x 3 @ 90%

1 RFT

400m Row
50 Body rows
50 Wall Balls
50 Dubs
250m Row
50 Sit ups
50 KB swings
50 Battle rope slams
400m Row

Mwod:  Jog 2 laps, Outside hip on box or bench x 1 min/side, Band shoulder traction x 1 min/side, Roll feet with ball x 1 min/side, Frog stretch x 2 mins


Benchmark:

Squat:  Max reps @ 80% 
Max Chins
Max C&P in 2 mins (75/135)
Max Push ups
Dubs
500m Row

Mwod:  Jog 2 laps, Roll quads and calves x 20 passes each, Roll upper back with ball on floor x 1min, Band hamstring stretch x 2 mins/side, Band lat stretch x 1min/side, Bottom squat x 1min

Deadlift:  3 @ 70%, 3 @ 80%, 3 x 3 @ 90%


WOD:  AMRAP in 15 mins

5 Box jumps
5 Lunges/leg
5 Wall Balls
5 Side Raises

MWOD: 
Jog 2 laps
T-Spine extension on roller x20 reps
Lax ball traps + Subscap (armpit) x 2 mins/side
Couch stretch x 1 min/side
Stretch + roll forearms x 2 mins/side

LIFT: 
Military (+5lbs to WM)
5@65%
5@75%
5@85%
Max reps @65%

WOD:
A: 6 mins- HR Push-ups: max reps

B: 8 min amrap
    5 pwr cleans
    5 burpee over bar

Mwod:  Row 250m, Roll quads x 20 passes each, Couch stretch x 2min/side, Roll glutes with ball on floor x 1min/side, Roll calves on barbell x 1min each, Stretch calves x 2mins/side


Squat:  3 @ 70%, 3 @ 80%, 3 x3 @ 90%


B)  Chins max reps in 8 mins


C)  15-12-9-6-3

Thrusters
Burpees

MWOD:

Row 250M
Lax Ball Pecs on Post x1min/side
Lax Ball Upper Back & Traps x 1min/side
Couch Stretch x2mins/side

Lift:
Bench + 5lbs to WM
5 @65
5@75
3x5@85

WOD: 40-30-20-10 Reps For Time
KB Swing
Plank Row (Total)
Band Pull Aparts

Mwod:  Jog 2 laps, Roll upper back and lats x 20 passes each, Band Lat/Tri stretch x 2mins/side,  Stretch wrists on floor x 1min, Bottom squat x 1min, Roll glutes x 1 min/side


Cleans:  Skills x 10 mins

WOD:

AMRAP in 15 mins

15 Box Jumps
12 Push Press
9 Toes to bar

MWOD:  Jog 2 laps, T-spine ext on roller x 30 reps, Lax ball traps & sub scap (armpit) x 2mins/side, Band lat/tri stretch x 1 min/side

LIFT: Military 5 @ 75%, 3 @ 85%, 3x1 @ 95%

WOD: 1-2-3-4-5-6-7-8-9.....reps
          15 mins time limit

          Push-ups
          Body Row
          V-ups

Mwod:  Prowler x 2 trips, Roll quads & upper back x 20 passes each, Couch stretch x 2mins/side, Band hamstring stretch x 1min/side, Roll glutes x 1min/side


Deadlift:  5 @ 65%, 5 @ 75%, 3 x 5 @ 85% *add 5lbs to working max

WOD:  Max Rounds in 5 mins

5 Clean & press
15 Dubs

Rest 2 mins repeat for 3 rounds

Mwod:  Row 250m,  Roll upper back x 20 passes, Band hamstring stretch x 1min/side, Roll calves on barbell x 1 min/side, Bottom squat x 1 min, Roll chest with ball x 1 min


PAIN TORNADOoooooo

100 Lunges
90 Sit ups
80 Jax
70 Squats
60 Russian Twists
50 Rope Slams
40 Body Rows
30 Push ups
20 Turkish Get ups
10 Burpees

Mwod:   Prowler x 2 trips, T-spine ext over roller x 30, Band pec stretch x 1 min/side, Band shoulder traction x 1 min/side

Bench 5 @ 65%, 5 @ 75%, 3 x % @ 85% *add 5lbs to working max

WOD:  EMOTM x 12 mins

Cleans x 3
Push Press/Jerk x 3

Mwod:  Prowler x 2 trips,  Roll quads x 20 passes, Super frog with band x 2 mins, Pre-squat hip opener x 1min/side, Stretch wrists on floor x 1min, Bottom squat x 1min


Squat 5 @ 75%, 3 @ 85%, 3 x 1 @ 95%


WOD;  3 RFT

20 Alt DB Snatches (30/45)
20 DB Push Press
20 Walking Lunges

Mwod:  Jog 2 laps, Lax ball glutes x 2mins/side, Band distracted hamstring stretch from rack x 1 min/side, Band distracted hip from rack x 1min/side, Stretch calves and ankles x 1 min/side


Deadlift 5 @ 75%, 3 @ 85%, 3 x1 @ 95%


WOD:  Tabata This

8 rounds each of 20 sec work/ 10 sec rest

Row for Cals
Push ups
KB swings

MWOD:

Jog 2 laps of building
T-Spin ext on roller x30 reps
Samsom stretch x1min/side
Med Ball Gut Smash x1min/side
Couch stretch x1min/side

Lift: Military Press 3@70%, 3@80%, 3x3@90%

WOD:

6 MIN AMRAP
 
Split V-Upsx 6/leg
V-Ups x12
Glute Bridge x12
(Hold plate on hips)

6 MIN AMRAP

1 Arm DB Push Press x6/arm
1 Arm DB Row x 6/arm
Band Pull Aparts x24

Mwod:  Row 250m, |Roll upper back and lats x 20 passes each, Roll chest with ball x 1min,  Band lat/tri stretch x 2mins/side, Couch stretch x 2mins/side


Bench:  5 @ 75%, 3 @ 85%, 3 x 1 rep @ 95%


B)  Chins x 3 sets of max reps


C)  WOD:  AMRAP in 10 mins

7 DB Push press
7 Body Rows
7 Box Jumps

Mwod;  100 skips, Squat x10, Jax x 10
Roll glutes with ball on floor x 2mins/side
Band distracted hamstring stretch x 1 min/side
Super frog with band x 2mins

Deadlift 3 @ 70%, 3 @ 80%, 3x3 @ 90%

WOD:  40-30-20-10 reps of:

Wall balls
Plank rows
KB swings

Mwod:  2 laps of building, Roll quads and upper back x 20 passes each, Roll upper chest with ball x 1min, Band lat stretch x 2 mins/side, Band hip stretch from rack x 2mins/side, Bottom squat x 1min

T-Get up 5, 4, 3, 2, 1/arm

WOD:  DB Complex x 6 Rounds -only rest between rounds

-6 Lunges/leg
-6 Alt. DB snatches/arm
-6 Thrusters
-6 DB rows
-6 RDLS

MWOD:

Row 250M
Bottom Squat x 2 min
Roll Upper Back and Legs x 3min
Band lat/tri stretch x1 min/side
Stretch Wrists and Forearms x1 min/side

Lift: Clean and press 5x3 up to heavy triple

WOD:

3 ROUNDS

Prowler down and back w/weight
DB Snatch x3/arm
Tire Flip x5
Rope Slam x20
Row 250m 

mwod:
100 ropes, 10 jaxs,  10 squats
band distracted hamstrings x1min (30 reps)/side
lax ball upper back and traps x3mins
t-spine extension on roller x20 reps
couch stretch x1min/side

"benchmark"
squat 80%
chins
clean and press
push ups
dubs
500m row

Mwod:  Row 2 mins, Roll quads and upper back x 20 passes each, Couch stretch x 2mins/side, Frog stretch x 2mins, Roll calves on barbell x 1 min/side, Stick external rotation stretch x 1min/side


Squat: 3 @ 70%, 3 @ 80%, 3 x 3 @ 90%


WOD:  

Tabata
 20 sec on/10 sec off x 8 rounds for max reps each of:

KB swings
Sit ups
DB Snatch

mwod:
2 laps of building
lax ball glutes and hips x 4 mins
lax ball pecs on post x 1 min/side
done? go back to #2

lift:
bench 3@70%, 3@80%, 3x3@90%

wod:
"grizzly"
bb row x3
hang clean x3
front sqaut x3
push press x3

complete 1 round and add weight each round. 15 minute time limit.

Mwod:  2 laps of building, Roll quads and upper back x 20 passes each, Band Hamstring stretch x 2mins/side, Roll glutes x 1min, Outside hip stretch on bench x 2mins/side, Band lat stretch x 1 min/side


Deadlift:  5 @ 65%, 5 @ 75%, 3 x 5 @ 85%


WOD:  1 RFT

20 KB swings
15 Thrusters
20 Push ups
30 Sit ups
20 Body rows
30 Leg Raises
20 Burpees
15 Thrusters 
20 KB swings

MWOD: Jog 2 laps
             Roll back and legs x 3min
             Bottom squat
             Band lat/tri stretch x 2 min/side


5 Min AMRAP: Push-Up
5 Min AMRAP: Lunge

WOD: 52 Pick-Up

Diamond: Squat
Club: Sit-Up
Heart: DB Push Press
Spade: Jax
A: Burpees x 5
J: 100m Row

mwod:
row 250m
roll quads on floor x 20/each
roll upper back on floor x2 mins
roll lats x20/each
band lat/tri stretch x 2 mins/side


lift: work up to max clean and press (jerk/split jerk)

wod:
6mins amrap
20 kb swings
20 rope slams
20 band curls

6 mins amrap
10 v ups
10 wipers
20 med ball twist

mwod:
1 lap of building
roll quads x20
roll upper back with lax ball x 2mins
roll lats x20
band lat/tri stretch x1min/side

lift:
military press: 5@65%, 5@75%, 5@85%, 5@75%

wod: amrap 12 mins
1 deadlift
1 clean
1 push press
(add 1 deadlift each round)

Mwod:  2 laps of building, Roll quads x 20 passes each, Stretch calves x 2 mins/side, Frog stretch x 2mins, Roll chest on rack x 1min


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


4RFT

12 KB swings
12 Lunges (6/leg)
12 Sit ups
12 Dubs

MWOD: Jog 2 laps of building
             Roll upper back & lats x20 passes each
             Band lat/tri x1 min/side
             Band shoulder traction x1min/side


Lift: 10 mins Max Chins

WOD: 5 Rounds 
          50 Dubs/100 skips
          10 burpees
          Prowler 1 way (w/weight)
          10 Cal Row

mwod:
row 2 mins
roll upper back and lats x20 passes each
couch stretch x1 min/side
pec stretch x1 min/side
roll chest and shoulders on rack x1 min/side

lift:
2 count pause deadlift 4x4@65-70%

wod:
for time...
30 d.b snatch
90 sec rest
500m row
90 sec rest
50 wall balls

Mwod: Row 2 mins, Roll lats and upper back x 2 passes each, Couch stretch x 2 mins/side, Pec stretch x 1min/side, Stick external rotation stretch x 1min/side, Roll chest & shoulders on rack x 1min


2 ct pause bench 4 x 4  @65%-70%


WOD:  AMRAP in 15 mins

1-2-3-4-5..... reps

CHINS
BURPEES
PUSH UPS

How far can you go?

mwod:
row 200m
pre squat hip opener x1 min/side
lax ball glutes x1 min/side
bottom squat x2 mins

lift:
2 count pause squats 4x4 @65-70%

wod:
a) amrap 6 mins
kb goblet squats x10
kb swings x20

b) amrap 6 mins
v-ups x10
wipers x10
med ball twists x10

Mwod;  Prowler x 2 trips, Roll quads x 20 passes each, Roll upper back x lats x 1 min, Band hip stretch from rack x 2mins/side, Band lat/tri stretch x 1min/side, Stretch wrists on floor x 1min


Push Press:  1 clean + 4 push press x 12 mins


AMRAP in 12 mins

5 Power cleans
5 Pendlay rows
20 Dubs

mwod:
2 prowler trips
roll quads + calves x 20 passes
couch stretch x2 mins/side
stretch calves x2 mins/side
frog stretch x2 mins
bottom squat x1 min

lift:
deadlift
50%x5
60%x3
70%x1
75%xmax reps

wod:
lunge 100yards
prowler down and back
tire flip x3/x5
amrap x12mins

Mwod:  Run 2 laps, Roll quads and calves x 20 passes each. Couch stretch x 2mins/side, Stretch calves x 2 mins/side, Frog stretch x 2mins, Bottom squat x 1min


Squat:  50% x5, 60% x3, 70% x2, 75% x1, 80% x1, 85% x AMAP


WOD:  3 Rounds

Max rounds in 3 mins of:

10 Push ups
20 Dubs

Rest 90 secs between sets


ATTENTION ALL CAMPERS!  DUE TO THE UF POWERLIFTING COMPETITION IN ARNPRIOR, THERE WILL BE NO CAMPS ON SATURDAY AS ALL HANDS WILL BE HELPING OUT.  PLEASE COME OUT AND SUPPORT THE LIFTERS AND SEE WHAT IT IS ALL ABOUT!  LIFTING STARTS AT 9AM.

mwod:
skip 100, jax 20, 20 squat
bottom squat x 2 mins
band shoulder traction x 1 min/side
band pec stretch x 1 min/side

lift:
bench 1@70%, 1 @80%, 5x3@85%

skills:
wall balls 5 mins

wod:
50-44-30-20-10
wall balls
kb swings

MWOD;
Row 250m
Stretch wrists+forearms x1min/side
Roll upper back x20
Band hamstring x1min/side
Bottom Squat x2min

4 mins max xhins
4 mins max push ups

5RDS

Tire x5
Row 250m
Rope Slams
Row 250m
Prowler(down and back)

mwod:
jog 2 laps
pre squat hip opener x2 mins/side
band distracted hip stretch from rack x2 mins/side
smash forearms and triceps on barbell sleeve x1 min/side

benchmark:
squat
chins
clean and press
push ups
burpees
dubs
500m row

Mwod:  Roll upper back and quads x 20 passes each, Band hip stretch from rack x 2 mins/side,  Band hamstring stretch x 2mins/side, Band pec stretch x 1min/side


Deadlift:  70% x1, 80% x1, 85% 5 x 3 reps


WOD; 1-2-3-4-5-6-5-4-3-2-1 reps of:

Chins/Body rows
Push ups
Lunges/leg

Mwod:  Roll quads and upper back x 20 passes each, Couch stretch x 2mins/side, Roll chest x 1min, Band lat stretch x 2mins/side, Frog stretch x 2mins


Bench press:  65% x2, 75% x2, 80% 3 x 8 reps

Skill:  Squat cleans x 6 mins

WOD:  EMTOM x 10 mins

3 Squat Cleans
4 Push press

MWOD:

100 Skips
10 Lunges
10 Jumping Jacks
Bottom Squat x2 MIN
Roll Back and Legs x3 MIN
Stretch wrists and forearms x 2 MINS

 Lift: Clean and Push Press
        5x3 Up to Heavy Triple

WOD:

52 Pick-Up

Diamonds- Squat
Hearts- Push-Up
Clubs- Sit-Up
Spades- Jumping Jacks
Aces- Burpees
Jacks- 100M Row

mwod:
row 200m
t-spine ext. on roller x2 mins
band shoulder traction x1 min/side
bottom squat x3 mins

max chins: 5 mins
max military press: 5 mins

wod: abdominus
40 sit up
30 med ball twist
20 leg raises
10 back ext.
20 v up
30 land mines
40 sit up

Mwod:  Row 2 mins, Roll quads x 20 passes, Roll lats x 20 passes, Frog stretch x 2 mins, Band lat stretch x 2 mins/side, Pre-squat hip opener x 1min/side


SKWATTS:  50% x5, 60% x3, 70% x2, 75% x 1, AMRAP @ 80%


WOD:  3 RFT

20 Alt. DB Single arm KB swings
20 KB Squats
20 Left Arm Walking Lunges
20 Right Arm Walking Lunges
20 KB Swings

mwod:
row 300m
lax ball lats/armpit (subscap) x2 mins/side
t-spine ext. on roller x20 passes
bottom squat x4 mins

lift:
bench 50% x 5, 60% x 3, 70% x 2, 75% x max reps

wod: 1rft
21 push press
21 body row
6 box jumps
----------
15 hr push ups
15 db row/arm
6 box jump
----------
9 thrusters
9 kb swings
6 box jumps

Mwod:  Run 2 laps, Roll quads x 20 passes, Roll upper back x 20 passes, Couch stretch x 2mins/side, Roll glutes x 1min/side, Band pec stretch from rack x 2 mins/side

Deadlift:  65% x3, 75% x2, 4 x 5 reps @ 80%


WOD:  "Satan's whiskers"

3 RFT

10 Chins
10 Front squats
10 Burpees


COMPARE TO JULY 18th/2014!


ATTENTION ALL ARNPRIOR CAMPERS, THERE WILL BE NO CLASS THIS WEEKEND DUE TO SARAH PRESENTING AT IRON SISTERS, AND PAUL WILL BE AT THE OTTAWA OPEN COACHING THE POWERLIFTING TEAM.

LUKE WILL BE RUNNING RENFREWS CLASS AT 10:30AM AS PER USUAL.

mwod:
row 250m
roll upper back + legs x2 mins
band shoulder traction x 1min/side
band hamstring stretch x1 min/side
bottom squat x2 mins

lift:
clean + press 6x2 (work up to heavy double)

wod:
30-20-10
dubs
thrusters
wipers

mwod:
jog 2 laps
t-spine ext on roller x20
lax ball lats/armpit (subscap) x1min/side
band shoulder traction x1 min/side

lift:
military
5@50%
3@60%
2@70%
1@75%
1@85%
1@85%
max@ 90%

wod:
A) 6 mins strict chins

B) 6 mins HR push ups

C) 6 mins amrap
     db side raise x20
     band pull apart x20

Mwod:  Jog 2 laps around building, Bottom squat x 1min, Roll quads x 20 passes each, Roll calves on barbell x 1 min/side, Couch stretch x 2mins/side, Stretch calves x 1 min/side


Squat:  50% x 1, 60% x1, 70% x1, 75% x AMAP


WOD:  3 RFT

20 Alt DB snatch (30/45)
20 DB Push Press (30/45)
20 Walking Lunges (30/45)

mwod:
row 300m
lax ball pecs on post x1 min/side
lax ball traps + armpit (subscap) x2 mins/side
"samson" stretch x1 min/side
stretch calves/ankles x1 min/side

lift:
bench press 1@70, 1@80, 5x3@85%

wod:
"fight gone bad"
3x5 min rounds (1 min each)
wall balls
box jumps
sdhp
push press
row for cals

Mwod:  Bottom squat x 2 mins,  Roll upper back x 20 passes, Roll glutes with ball x 1min/side, Outside hip stretch on bench x 2 mins/side---freestyle and find the nastiness, Band lat stretch x 1min/side


Deadlift:  50% x5, 60% x3, 70% x1, 75% x AMAP


WOD:  Abdominus 1 RFT

Sit ups x 50
V-ups x 30
Leg Raises x 20
Back extensions x 10

Russian Twists x 50
Landmines x 30
Hollow holds x 20
Back extensions x 10

Sit ups x 50
Wipers x 30
Plank touches x 20
Back Extensions x 10

MWOD;
Row 250m
Stretch wrists+forearms x1min/side
Roll upper back x20
Band hamstring x1min/side
Bottom Squat x2min

*Progressing+Technique Work*
Barbell Snatch 15mins

5RDS

Tire/Prowler
Row 100m
Rope Slams
Row 100m
Tire/Prowler

MWOD;
Prowler x 2 trips, Band hip stretch from rack x 2 min/side
Roll Lats x 20 passes each, Band Lat stretch x 2min/side
T-spine ext, over roller x 20, Bottom Squat x 1min

LIFT: MILITARY PRESS

5@50%
3@60%
2@70%
1@75%
1@80%
Max Reps @85%

WOD; 30-20-10

Box Jumps
Body Row
Sit Ups 

Mwod:  prowler x 2 trips, Band hip stretch from rack x 2 min/side, Roll lats x 20 passes each, Band lat stretch x 2mins/side, Tspine ext over roller x 20, Bottom squat x 1min


Turkish get ups:  work up to heavy single/side x 10 mins


WOD:  2 Rounds of tabatas

4x 20 on/10 off Row for cals

Rest 1 minute

4x 20 on/10 off KB swings

Rest 1 min

4x 20 on/10 off Wall Balls

Rest 1 min 

4x 20 on/10 off Leg raises

MWOD;
1. 100 ropes, 20 jax, 20 squats
2. Mash lats/armpit (sub-scap) w/LAX x 2 min
3. Band pec stretch x 2min/side
4. Couch stretch x 1min/side
5. Stop,Drop,Shut`em down open up shop

LIFT: Bench Press:
65% x2
75% x2
80% x 4sets of 5reps

WOD:
(A) 8mins AMRAP
      Strict Chins

(B) 3 RFT "COMPLEX"
BB Row x6
Clean x6
Push Press x6 

Mwod:  2 laps of the building, Roll quads x 20 passes, Roll calves on barbell x 1 min/side, Stretch calves x 2mins/side, Frog x 2mins, Stick external rotation stretch x 1 min/side


Squat:  1 @ 70%, 1 @ 80%, 5 x 3 reps @ 85%


WOD:

40-30-20-10 reps of:

Lunges
Dubs
Sit ups

MWOD;
1. Prowler 2 Trips
2. Pre Squat Hip Opener x 1 min/side
3. LAX Ball Glutes x 1 min/side
4. Stretch Calves + Ankles x 1 min/side
5. Band Hamstrings x 1 min/side

Lift: D/L
1 @70%
1 @80%
5x3 @85%

WOD; 3 RFT
Push Ups x 20
DB Snatch x 10/Arm
Prowler Trip

MWOD;
1. Prowler x 2 trips
2. Pre-Squat Hip Opener x 1 min/side
3. Smash Calves On BB Sleeve x 1 min/side
4. Stretch Calves+Ankle x 1 min/side
5. Band LAT/TRI Stretch x 1 min/side

Lift: Squat 2@65, 2@75, 4x5 reps @80%

WOD; A. EMOTM 8 min
3 Reps Clean+Press (75,135)

B. AMTRAP 8 min
12 DB Snatch Alt
9 V-Ups
6 Burpees 

Mwod:  Prowler x 2 trips, Roll upper back + 20 tspine extensions over roller, Band hip stretch from rack x 2mins/side, Frog stretch x 2mins, Band lat stretch x 2mins/side


Bench Press 60% x3, 70% x 3, 75% 3 x8reps


WOD:  4 rounds


1 minute of 10 squats + AMRAP Chins/Body rows
1 minute of 10 squats + AMRAP Push ups
1 minute of 10 squats + AMRAP V-ups
1 minute rest

Score is total reps for chins, push ups and v-ups

mwod:
jog 2 laps
roll upper back and legs (hamstrings, quadriceps, glutes) x2 mins
stretch wrists + forearms x1 min/side
bottom squat x2 mins

lift:
clean + power jerk 5 x 3
work up to heavy triple

wod:
75 second stations
tire flip
prowler march
rope slams
1 arm d.b press
farmers walk
row for distance

mwod:
jog 2 laps
couch stretch x1 min/side
pre-squat hip opener x1 min/side
t-spine ext. on roller x20 passes
band lat/tri stretch x1 min/side

benchmark:
squat 80%
chins
clean + press
push ups
burpees
dubs
500m row

mwod:
2 laps
lax ball traps and under shoulder x2mins
band shoulder traction x1 min/side
couch stretch x1min/side

lift:
military
5 @ 50%
3@60%
2%70%
1@75%
max reps at 80%

wod:
amrap 15 mins
5 burpees
10 kb swings
16 oh lunge (8/leg)

Mwod:  Jog 2 laps, Roll quads x 20 passes each, Couch stretch x 2mins/side, Roll calves x 20 passes each, Stretch calves x 2mins/side, Roll upper back with lacrosse ball on the floor x 1 min


Lift:  Deadlift:  65% x 2, 75% x 2, 80% 4 x 5 reps



WOD:  15-12-9-12-15 reps of:

DB Push press
DB Front squat
DB Rows

mwod:

run 2 laps
roll upper back and quads x 20 each
band lat/tri stretch x 1 min side
bottom squat x 2 mins

lift:    

cleans 5 x 4 @ 70%

wod:    

10 min amrap

10 thrusters
10 dubs
10 burpees
10 v-ups
10 cal row

Mwod:  Prowler x 2 trips (down & back twice), Tspine ext over roller x 20, Roll lats x 20 passes each side, Band hamstring stretch x 2mins/side, Band Lat/tri stretch x 2mins/side

Chins:  Max reps in 8 mins

WOD:  "Grace"

30 Clean & Jerks for time

(75/135)


Finished?  Prowler race

mwod:
row 300m
roll quads x 20
lax ball glutes x 1 min/side
outside hip stretch x 1 min/side
bottom squat x 2 mins

lift: 5 sets for max reps in 15 min time limit
squats @75%
kb swing (35/53)

wod:
3 rounds for reps; one minute stations
row for cals
sit ups
med ball twist
p-ups
rest

Mwod:  Prowler x 2 trips, Roll upper back x 20 passes, Roll chest with ball on post x 1min, Couch stretch x 2 mins/side, Band lat stretch x 2mins/side


Bench @ 75% & Body rows 
5 Rounds for max reps- 15 min time limit*



WOD:  "Kelly" 5RFT

Run lap
30 Box Jumps
30 Wall Balls

MWOD:
row 200m
roll upper back + quads x 20 passes each
bottom squat x 2mins
band tri/lat stretch x 1 min/side

Lift:
Cleans 5x3 Progressing to a heavy triple

WOD:
10 minutes
3 push ups, 3 bw squats, 3 chins, 3 sit ups
6 push ups, 6 bw squats, 6 chins, 6 sit ups
9 push ups, 9 bw squats, 9 chins, 9 sit ups
12..........
15..........
See how far you can get within the time limit

Mwod:  Row 2 mins, Band hip stretch from rack x 2mins/side, Roll glutes with ball x 2mins, Band hamstring stretch x 2min/side, Roll upper back x 20 passes + 20 tspine ext over roller


Deadlift:  3 @ 60 %, 3 @ 70 %, 3 x 8 reps @ 75%


WOD:  AMRAP in 15 min

5 T get ups (RA)
15 Kb swings
5 T get ups
15 V-ups

Mwod:  Row 2 mins, Roll quads x 20 passes each, Couch stretch x 2 mins/side, Band frog stretch x 2mins, Band lat/tri stretch x 2mins/side, Stretch calves x 1min/side


Squat 7 x 3 reps @ 75%


AMRAP in 15 mins
(add 2 reps each round)

6 KB swings
6 Push ups
6 Lunges/leg
6 Back Extensions

MWOD: Row x 2 minutes, Roll quads, hamstrings and upper back x 20 passes each, couch stretch x 1 minute/side, band shoulder traction x 1 minute/side, bottom squat x 1 minutes.


SO FOR MY LAST SATURDAY MORNING BOOTCAMP I THOUGHT WE COULD DO A LITTLE THROW BACK TO 2012. ALL OF MY FAV. EXERCISES IN ONE BIG WOD!
-SHELBY

20 Wall balls

20 Sit-ups

 20 Power Cleans (75/135) 

20 DB Snatch (10/arm) (25/45)

20 Dubs

20 Thrusters (25/45)

20 Chin-ups

20 V-Ups

20 Overhead squats (stick/65lbs)

20 KB swings

 20 Push press (75/115)

20 SDHP (65/95) 

20 Lunges

20 Burpees

20 Body Rows

20 Russian Twist

 20 RDL's (95/135)

20 Knees to elbows

20 Goblet Squat

MWOD: Prowler x 2 trips, lax ball glutes x 1 minute/side, pre squat hip opener x 1 minute/side, couch stretch x 1 minute/side, band hamstring x 1 minute/side

YOUR MOBILITY NEWS TO IMPROVE!
TAKE THIS PART SERIOUSLY AND YOUR PERFORMANCE WILL IMPROVE.

LIFT: Deadlift - 5 @ 55%, 5 @ 65%, 3 x 10@ 70%

WOD: 75 Sec Stations:
Tire Flip
Prowler March
1 Arm Clean and Press
Rope Slams
Row Cals
Russian Twist

Mwod:  2 laps of the building, Roll lats x 20 passes each, Tspine ext over roller x 20, Roll quads x 20 passes each, Couch stretch x 2mins, Bottom squat x 1min

Lift:  Chins (strict) x 40 reps  (10 mins max)

WOD:  AMRAP in 15 mins

1 Prowler trip

10 KB swings

10 Body rows

10 Box Jumps

Farmers walk down and back

MWOD: 1- 20 jax-20 squats- 100 ropes
             2- band hamstring from post x1min/side
             3- samson stretch x1min/side
             4- stetch wrist + forearms x1min/side
             5- bottom squat x 2 minutes

LIFT: cleans  3x5 @75% of your 1RM

WOD: "Dead Thrubbin'"
25 thrusters
5 deadlift (135/225)
50 dubs
-----
20 thrusters
5 deadlift
40 dubs
-----
15 thrusters
5 deadlift
30 dubs
-----
10 thrusters
5 deadlift
20 dubs
-----
5 thrusters
5 deadlift
10 dubs

Mwod:  Row 2 mins, Roll chest and shoulders on rack x 1min, Roll quads x 20 passes, Couch x 2mins, Band lat stretch x 2mins/side

Bench: 55% x5, 65% x5, 70% x 3 x 10 reps


WOD:  Diamond cutter

250 squats
EMOTM 5 Bupees

MWOD: Row x 2 minutes, lax ball pecs x 1 minute/side, lax ball glutes x 1 minute/side, band shoulder traction x 1 minute/side, stretch wrists and forearms x 2 minutes


LIFT: Military Press 5 x 8 @ 60%


WOD: 3 Rounds For Time

15 Cal Row
12 Lunges
9 Tire Flip
6 Ab Wheels
3 Box Jumps

MWOD: Row x 300m
               Pre-squat hip opener x 2 minute/side 
               Samson Stretch x 2 minute/side
               Frog stretch

BENCH MARK

Squat 80% x max reps
Chins 1 set max reps
Clean and press x 2 minutes(75/135)
Push-ups x 1set max reps
Burpees x 2 minutes
Dubs x 2 minutes
500m row

Mwod:  Run 2 laps, Roll upper back x 20 passes, Band lat stretch x 2mins per side, Band hip stretch from rack x 2 mins per side, Roll glutes x 1min per side


Deadlift 7 x 3 reps @ 75%


AMRAP x 15 mins

30 Wall balls
20 Dubs
30 KB swings