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