MWOD: Roll lats and triceps on bar x 1 minute/side, Band Tri/Lat stretch x1 minute/side,  Lax ball pecs on post x 1 minute/side, Couch stretch x 1 minute/side, Bottom Squat x 3 minutes

LIFT: BENCH:
5 @ 75%
3 @ 85%
1 @ 95%
3 @ 85%
5 @ 75%

WOD: 52 Pick-Up

Hearts- DB Floor Press
Diamond- DB Row
Spade - DB Front Squat
Club - DB Snatch

King -16
Queen -14
Jack - 12

MWOD: 20 jax, 20 squats, 100 ropes, roll quads x 20 passes, stretch calves and ankles x 1 minute/side, tspine ext on roller x 30 reps, roll lats x 20 passes /side


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:  Row 2 mins, Bottom squat x 1min, Roll calves on barbell x 1min/side, Pre-squat hip opener x 2min/side, Bottom squat x 1 min


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


AMRAP in 15 mins

5 Box Jumps
10 Man makers
15 Band Good mornings

MWOD: 20 Jaxs, 20 Squats, 50 ropes, lax ball traps and upper back x 4 minutes total, band shoulder traction x 1 minute/side, band lat/tri stretch x 1 minute/side

Military Press
5@65%
5@75%
5@85%
5@75%
5@65%

Skills: Med Ball Cleans x 6 minutes

WOD: For Time
20 med ball cleans
20 Body rows
20 med ball cleans
20 Push-ups
20 Med ball cleans
20 Situps
20 med ball cleans

Mwod:  Row 2 mins, Roll quads x 20 passes each, Couch x 2mins/side, Band Hamstring x 2mins/side


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


30-20-10 reps of:

Dubs
Thrusters
Wipers

Mwod:  Row 2 mins, Roll lats x 20 passes each, Band lat/tri stretch x 2mins/side, Stretch wrists on floor x 2 mins, Bottom squat x 1min


LIFT: 
Push Press x max reps in 10 mins (75/135)
*everytime you put the bar down peform 
3 Burpees
3 V-ups


 WOD:   
3 RFT 
- 400m Row 
- 30 KB 
- 20 Body Row

MWOD: Row x 2 minutes, lax ball pec smash x 1 minute/side, band shoulder traction x 1 minute/side, couch stretch x 1 minute/side, tspine ext on roller x 20 reps

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

WOD A)
EMOTM - 8 minutes
Clean and Press x 2 (80% of max)

WOD B)
EMOTM x 6 minutes
V-Ups x 10

Mwod:  Row 2 mins, Bottom squat x 1min, Roll calves on barbell x 1min/side, Frog stretch x 2mins, Bottom squat x 1 min


Squat 3 @ 70%, 3 @ 80%, 3 @ 90%, 3 @ 80%


"Tabata something else"
20 on/10 off x 8 rounds of each

Squats
Row
DB Side Raises
Burpees

MWOD: Row x 2 minutes, hip capsule stretch x 1 minute/side(knee on floor), bottom squat x 2 minutes, outside hip stretch on bench or box x 1 minute/side

LIFT: DEADLIFT
5 @ 65%
5 @ 75%
5 @ 85%
5 @ 75%
5 @ 65%

WOD: 10 minute AMRAP
Wall Balls x 10
Wall Ball situps x 10
HR Push ups x 10

Mwod:  Row 2 mins, Roll upper back with ball on floor x 1min, Roll lats x 20 passes each,  Band lat/tri stretch x 2mins/side, Couch stretch x 2mins/side


A)  Military Press 5 @ 75%, 3 @ 85%, 1 or more @ 95%, drop to 
5 @ 75%

...

B)  Chins:  AMRAP in 8 mins

....

C) 5 RFT

KB Swings x 15
Row 150m

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


LIFT:
BENCH - Add 5lbs to WM
5 @ 65%
5 @ 75%
5 @ 85%
5 @ 75%
5 @ 65%


WOD: 21-18-15-12-9

Reps for time of:

Power cleans (75/135)
Lunges per leg (loaded)

LIFT: 2 CT Pause DL 4x4

WOD: 12 minutes... 2,4,5,6,8,....
DB Snatch (25/45) (R)
DB Push Press(R)
DB Snatch (L)
DB Push Press(L)

Mwod:  Row 2 mins, Roll upper back w double lacrosse balls x 1min, Roll quads with roller x 20 passes each, Couch stretch x 2mins/side


Turkish get ups:  work up to 3 RM x 10 mins


Abdominus- 1RFT

50 Russian Twists
20 V-ups
30 Wipers
50 Sit ups
10 Burpees
50 Russian Twists
20 Landmines
20 Plank touches
20 Leg Raises
10 Burpees

MWOD: 20 Jax, 20 Squats, 20 Jax, BB smash calves x 1 minute/side, pre squat hip opener x 1 minute/side, band hamstring x 1 minute/side, bottom squat for max

LIFT:
SQUAT:
5 @ 65%
5 @ 75%
5 @ 85%
5 @ 75%
5 @ 65%

WOD:
3 rounds
2 minute AMRAP
5 D/Ls (95/115)
5 PWR Cleans (95/115)
5 Burpees Over Bar
2 minute rest

Mwod:  Row 2 mins, Roll lats x 20 passes each, Roll chest & shoulders w ball x 2mins, Band lat stretch x 2mins/side, Frog stretch x 2mins

Bench:  2 ct pause 4 x 4 reps


WOD:  52 Pick up

Hearts:  Squats
Diamonds:  Hand release push ups
Spades:  KB swings
Clubs:  V-ups

All face cards are 10 reps
ACE:  5 Burpees

MWOD: Row x 2 minutes, stretch wrists and forearms x 1 minute/side, band shoulder traction x 2 minute/side, outside hip stretch on box x 1 minute/side


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

WOD:

1 RFT

20 KB swings
15 Single arm Thrusters (L)
20 Push ups
30 Sit ups
20 KB SDLHP
15 Single arm Thrusters (R)
20 Burpees
30 Leg Raises
20 KB swings

NO ARNPRIOR BOOTCAMP ON SATURDAY!
COME WORK OUT IN RENFREW @ 1030am! 

MWOD: Jax x 20, Squats x 20, Jax x 20 (get hot and sweaty), Smash glutes w/ lax ball x 2minute/side, bottom squat x 1 min, smash calves on BB sleeve x 2 minute/side, bottom squat x 1 min

LIFT: 2 ct pause squats 5 x 4reps

WOD: 
Fight Gone Bad
3 x 5 minute rounds for reps
1 minute rest between rounds
Wall Balls
SDHP(65/95)
Box Jumps (20/24)
Push Press(65/95)
Row (cals) 

NO ARNPRIOR BOOTCAMP SATURDAY!!

COME WORKOUT IN RENFREW @10:30AM!

Mwod:  Row 2 mins, Band hip stretch from rack x 2mins/side, Band hamstring stretch x 2mins/side, Roll glutes x 1 min/side


Deadlift:  5 @ 75%, 3 @ 85%, 3 x 1 @ 95%

W.O.D.

"Platinum Blonde"

10 Pushups

15 Body rows

20 DB Clean and Press (25/45)

30 Lunges (25/45)

.

10 DB Clean and Press

15 Body rows

20 Lunges

30 Pushups

.

10 Lunges

15 Body rows

20 Pushups

30 DB Clean and Press

MWOD: Skip x 150 Skips, Tspine ext on roller x 20 reps, smash lats and armpits w/lax ball x 2 minutes, band internal rotation stretch x 1 minute/side



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



WOD:        Rnd # 1            RND # 2          RND # 3
Row          1000m              500m              250m
Dubs          70                    50                  25
Burpees       25                   15                  10

Mwod:  Row 2 mins, Roll lats x 20 passes, Band Lat stretch x 2mins/side, Pre-squat hip opener x 2mins/side


Lift:  Cleans x 3 x 10 mins


WOD:  3 rounds for time

10 Chins
10 Clean & Jerk (75/135)
10 Box Jumps

MWOD: Skip x 150, bottom squat x 2 minutes, stretch calves x 1 minute/side, couch stretch x 1 minute.side, band tri/lat stretch x 2 minute/side

LIFT: Squat - 5@75%, 3@ 85% 3 x 1@95%


WOD:
21.15.9reps
row for cals
toes to bar/knees to elbows