MWOD: Row x 1 minute,
             lax ball glutes x 1 minute.
             band hamstring stretch x 1 minute/side,
             band shoulder traction x 2 minutes/side,
             bottom squat x 1 minute

Deadlift
3 @ 70%
3 @ 80%
3x3@ 90%

WOD:

40-30-20-10 reps

Wall Balls
Plank Rows
KB swings

MWOD: Skip x 100, jax x 20, squats x 20, bottom squat x 1 minutes, stretch calves and ankles x 1 minute/side, lax ball upper back and traps x 2 minutes

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, Roll lats x 20 passes each, Band lat stretch x 2mins/side, Frog stretch x 2mins, Roll chest & shoulders w ball on rack x 1min


Bench 5 @ 65%, 5 @ 75%, 3 x 5 @ 85%


WOD:  Turkish Dlite

4 RFT- 

10 Turkish get ups (5/arm)
10 Deadlifts (65%)

MWOD: 1) Row 2mins
             2) Roll quads x 20 passes each
             3) Stretch wrists + forearms x 1min/side
             4) Stretch ankles x 1min/side
             5) Bottom squat x 2mins

Skills:    Clean Skills 6mins

Lift:       Clean 12mins Find 1 rep max

WOD: Max rounds in 12 mins
          7 DB Thruster (45/25)
          7 Box Jumps (24/20)
          200m Row

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


SQUAT: 5 @ 65%, 5@ 75%, 3 x 5 @ 85%


WOD:  AMRAP in 12 mins

10 Burpees - 5 Push ups - 10 DUBS
9 Burpees - 5 Push ups - 10 DUBS
8 Burpees - 5 Push ups - 10 DUBS
7 Burpees - 5 Push ups - 10 DUBS
.
.
.
.
1 Burpee - 5 Push ups - 10 DUBS

MWOD: Row x 2 minutes
                Band hamstring stretch x 1 minute/side
                Frog stretch x 1 minutes
                Band Shoulder traction x 1 minute/side
               


LIFT: 
Squat-
5@65%
5@75%
3x5@85%

WOD:  
DB Comples x 6 rounds
6 Lunges/leg 6 DB snatches/arm 6 Thrusters 6 DB rows/arm 6 DB RDL's

NO ARNPRIOR BOOTCAMP ON SATURDAY!!! SLEEP IN AND HIT UP RENFREW @ 1030!

MWOD: Skip x 100, 20 jax, 20 squats,
             Roll upper back and traps x 2 minutes
             Tspine ext on roller x 30 reps
             Roll lats x armpits x 20 passes each
              Hip stretch from rack with band x 1 minute/side

LIFT: Military Press
5 @ 75% 3 @ 85%  1 @ 95%, max @ 75%

Strict Chins x 6 minutes max reps

WOD: 3 Rounds
2 Minute AMRAP
10 DB Snatch Alt
10 DB Front Squat
10 DB Bent Row
2 min rest

Mwod:  Row 2 mins, Roll quads x 20 passes each, Couch stretch x 2mins/side, Roll Hamstrings with ball on box x 1min/side


Deadlift:  Add 5lbs to working max*

5 @ 65%, 5 @ 75%, 5 @ 85%, 5 @ 75%


Wod:  5 RFT

5 Power Cleans (75/135)
5 Lunges/leg (25/45)

MWOD: Row x 2 minutes, roll upper back and traps x 2 minutes, tspine ext x 30 reps (on floor), couch stretch x 1 minute/side

BENCH
5 @ 70%
4 @ 75%
3@ 85%
5 @ 75%
4 @ 80%
3 @ 90%

WOD:
12.9.6.3
Thursters (30/50)
Burpees
V-ups

MWOD:  roll upper back and armpits with lax ball ON FLOOR x  1 minute/side
               roll legs x 1 minute/side
               band shoulde/lat stretch from rack x 1 minute/side
               band hip stretch from rack x 2minutes/side
               stretch wrists x 2 minutes

Linda (aka "3 bars of death") - WOD
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: 20 jax, 20 squats, 100 ropes, lax ball glutes x 2 minutes/side, band hamstring x 1 minute/side, bottom squat x 2 minutes, TFL smash x 1minute/side

LIFT:
Squatttt
5@70%
4@75%
3@85%
5@75%
4@80%
3@90%

WOD:
20-15-10
Box Jumps
Situps

Mwod:  Row x 2mins,  Band lat/tri stretch from rack x 2mins/side, Stretch wrists on floor x 2mins,  Lax ball chest and traps on post x 1min, Bottom squat x 1min


LIFT:  Clean & Jerk 5 x 3


WOD:  EMOTM x 10 mins

5 RDL's (95/185)
DUBs rest of minute

# of Dubs is score*

MWOD: 100 skips, 20 jax, 20 squats, roll upper back and traps x  2 minutes, tspine ext on roller x 30reps, couch stretch x 1 minute/side, TFL smash on roller x 1 minute/side


BENCH: 3 @ 70%
             3 @ 80%
             3 @ 90%
             3+@ 70%

WOD: 1 Bourbon 1 Scotch 1 Beer x 14 minutes
           (burpee)    (snatch)  (v-up)

1.2.3.4.5.6.7.8.9.10....
Burpee
DB Snatch(alt)
V-Ups

Mwod:  Row 2 mins, Roll upper back on floor with ball x 1min,  Band Lat stretch from rack x 2mins/side, Roll glutes x 2mins


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


WOD:  

"Satan's Whiskers" 3 RFT

10 Chins/Body Rows
10 Front Squats (75/135)
10 Burpees

MWOD: Skip x 100, Jax x 50, Roll quads x 20 passes each, band hamstring stretch x 2 minute/side lax ball chest x 1 minute/side, Band shoulder traction,  outside hip stretch x 1 minute/side


WOD:

1 Round For Time:

250m Row
70 KB Swings
50 Sit-ups
30 Push-ups
10  Burpees
70 KB Swings
50 Sit-ups
70 KB Swings
250m Row

Finished: 200 Band Pull Aparts

MWOD: 100 Skips, 20 squats, 20 jax, band distracted hip stretch/floss x 1 minute/side, roll quads x 30 passes/leg, stretch calves and ankles x 1 minutes/side

MWOD SKILL: KB Pec Floss x 4 mintes

LIFT: Squat 4 x 2 @ 95- 100%

WOD: 5 RFT (20 minute time limit)
 DB Bench x 10
Strict Chins x 5
Russian Twist x 20

Mwod:  Row 2 mins, Roll upper back with ball on floor x 1min, Stretch wrists and forearms on floor x 1min, Roll glutes with ball x 1min/side, Couch stretch x 2mins/side


Bench:  *add 5lbs to WM* 
5 @ 65% 
5 @ 75% 
5 @ 85%
5 or more @ 75%


WOD:  AMRAP in 15mins

"LUNGE BUFFET"

Lunge x10
10 Push ups
10 Alt. DB snatches
Lunge x10
10 Sit ups
10 Burpees

MWOD: Row x 2 minutes, lax ball hamstrings, on box x 1 minute/side, pre squat hip opener x 1 minute/side, bottom squat x 2 minutes

LIFT: Squat 8 x 3 @ 70% (max 1 minute rest)

WOD: 10 minutes
10 Deadlifts (60%)
10 Box Jumps
10 Body Rows

Mwod:  20 squats, 20 Jax, 100 Skips, Roll upper back x 20 passes, T-spine ext on roller x 20, Couch stretch x 2mins/side

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

WOD:  "the Bear" 15 mins

Power clean
Front squat
Push Press
Back Squat
BTN Push Jerk