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