MWOD:

band lat/tri stretch x1min/side
roll pecs with lax ball x1min/side
super frog x2min
row 300m

LIFT:

Clean and Jerk
3x1@95-100%
strict press
2x15

WOD: 3? RFT

5 rows ---------------> 10 t-get-ups
5 cleans -------------> 20 dubs 
5 front squats ------> 30 body rows
5 bar push ups -----> 40 v-ups

Mwod;  Row 2 mins, Roll quads x 20 passes, Couch Stretch x 2mins/side, Banded frog stretch x 2mins, Roll glutes x 1 min/side


Squat:  5 @ 75%, 3 @ 85%, 1+ @ 95%
Crab walk 3 x 6/way


40-30-20-10 reps

Russian Twists
Standing Split squats
KB Swings

12 Days of Christmas!

Just like the song...


1 Deadlift (80%)
2 Burpees
3 Push ups
4 Lunges/leg
5 Pull ups
6 Clean & Press
7 Bent Rows
8 V-ups
9 Squats
10 Body Rows
11 KB swings
12 Box Jumps

Mwod:  Row 2 mins, Roll chest & shoulders on post x 1min/side, Band lat stretch x 1min/side, Outside hip stretch on bench x 1min/side


Bench 5 @ 75%, 3 @ 85%, 1+ @ 95%
Pull Aparts 3 x20
(do them right!)


WOD:  4 RFT

3 Clean & Jerk (75/135)
6 Sit ups
9 Wall balls
12 Body Rows
15 Dubs

Mwod:  Row 2 mins, Roll quads & adductors x 20 passes each, Pre squat hip opener x 2mins/side, Bottom squat x 1min, Roll calves on barbell x 1min/side


Squat: 3 @ 70%, 3 @ 80%, 3+ @ 90%
Face Pulls 3 x 15 with 2ct hold


WOD:  6 RFT

6 Deadlift
6 Bent Row
6 Hang Power Clean
6 Thruster
6 Push ups off bar

Mwod:  Row 2 mins, Roll upper back and lats x 20 passes, Stretch wrists x 2mins, Band lat stretch x 2mins/side


Military press 3 x 3 @ 75%, then 1 AMRAP set
Pull ups 4 x 6


WOD:

Naughty 20....KB Edition
20 reps each, try to use the same KB for all exercises

20 Alternating arm swings
20 Drunk Lunges (10 per)
20 Sumo High Pulls
20 Goblet squats
20 1 arm C+P (10 per)
20 1 arm Rows (10 per)
20 Turkish Get ups (10 per)



Finished?  100 Pull aparts

Mwod:  Row 2 mins, Roll glutes x 2mins/side, Band hamstring stretch x 2mins/side


Deadlift:  3 @ 70%, 3 @ 80%, 3+ @ 90%
SL Hollow holds x 6/leg


15-12-9-6-3 reps

Renegades Rows
Db Clean & Press
KB swings
Box Jumps

MWOD:
1) row 250m
2) smash pec on post x1min/side
3) roll lats on pipe x1min/side
4) super frog x2min

LIFT:
a1)
Military
5@65%
5@75%
5+@85%

a2)
bpa + no $
3x15+15

WOD: FOR TIME
5 push press + 10 cal row
10 push press + 20 body rows
15 push press + 30 v-ups
20 push press + 40 V-ups
25 push press + 50 rope slams

Mwod:  Row 2 mins, Roll quads x 20 passes, Couch stretch x 2mins/side, Roll glutes x 1min/side, Outside hip stretch on bench x 2mins/side


Squat 5 @ 65%, 5 @ 75%, 5+ @ 85% ----add 5 lbs to working max

Crab walk 3 x 10/leg


WOD:  3 Rounds, 1 min at each station, each round for reps

Deadlift (115/ 185)
Battle Ropes
BW split squats (30sec per leg)
KB swings
Band curls

2 mins rest

MWOD

1) row 200M
2) med ball gut smash x1min/side
3) lax ball glutes x1min/side
4) couch stretch x1min/side

LIFT:
a1) Deadlift
+5lbs to WM
5@65%
5@75%
5+@85%

a2) Single leg hollow hold
3x8/8

WOD:
FOR TIME --> 30 MIN MAX
25 dubs
5 squat cleans -----> 15 push ups
10 squat cleans ----> 10 push ups
15 squat cleans ----> 5 push ups
25 dubs

NO BOOTCAMP IN RENFREW TONIGHT  (MONDAY)!!!!


Mwod:  Row 2 mins, Band lat/tri stretch x 2 mins/side, wrist stretch x 2mins, Band hip stretch from rack x 2mins/side


Bench 3 @ 70%, 3 @ 80%, 3+ @ 90%

Rear fly's 3 x 15


WOD:

EMOTM x ???

1 Thruster (75/115)
5 Bent over rows

*add 1 rep to Thrusters each round until minute runs out

MWOD:
1) skip x100
2) roll lats + t-spine on roller x20passes each (60 passes)
3) t-spine extension on roller x20 reps
4) band shoulder traction x1min/side
5) band lat/tri stretch x1min/side

LIFT:
a1) Military Press 4x8@60%
a2) strict chins 4x8

WOD:
a) 10 min AMRAP
death march -> <-
2 burpees
3 push ups
4 t-get-ups
5 side plank ups (side)
6 jump lunges (side)

b) 6 min MWOD
coaches choice

Mwod:  Row 2 mins, Roll upper back x 20 passes, Roll glutes x 1 min/side, Outside hip stretch on bench x 1min/side, Band hamstring stretch x 1min/side


Deadlift:  4 x 8 @ 65%
Side plank ups 4 x 8/side


WOD:  3 Rounds for time

10 Thrusters (75/115)
10 Burpees
10 Wall Balls
10 Box Jumps
10 Lunges/leg
10 Dubs
10  RDLs
10 Stir the pot (5 per direction)
10 Sit ups
10 KB swings

MWOD:
1) Skipx100
2) bully stretch x1min/side
3) roll quads x1min/side
4) med ball or soft ball gut smash x1min/side

LIFT:
a1) Bench Press
5+ lbs to working max
5@65%
5@75%
5+@85%

a2) body rows
3x15

WOD:
a) AMRAP 6 min
db push press x10
db row x10/10

b) AMRAP 6min
hang cleans x6
cossack goblet squat x6/6


NO BOOTCAMP SATURDAY AND NO GYM ACCESS IN ARNPRIOR

Mwod:  Row 2 mins, Roll calves on barbell x 1min/side, Roll quads x 20 passes, Stretch calves x 1min/side, Couch stretch x 2mins/side


Squat 3 x 8 @ 65%
Front Plank 3 x 30 sec


B1)  KB SLDL 3 x 10/leg
B2)  Reverse Lunges 3 x 10/leg


C)  3 rounds for reps

1 min of 10 Squats + Row for Cals
1 min of 10 Squats + KB Swings
1 min of 10 Squats + Push ups
1 min rest

MWOD:

row 250m
couch stretch x1min/side
hip opener on box x1min/side
band lat stretch x1min/side

LIFT
Squat Cleans
4x2@hard

WOD:

21-15-9
cal row
burpees
 
21-15-9
push ups
pull-ups

21-15-9
k2b
v-ups
russian twists

MWOD: Row 250m, lax ball pecs on post x1min/side, roll hips/glutes on soft ball x1min/side, band lat tri stretch x1min/side

LIFT:
a1)
Push Press
3x5@80%
strict press
2xamap@60%

a2)
band pullaparts
5x20

WOD:
for weight
1 clean
1 front squat
1 jerk
1 squat
1 jerk

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


Deadlift 3 x 10 @ 60%
DB Rows 3 x 10/arm


For Time

Drag a sled down and back between each exercise

300m Row
50 Lunges
40 DB Snatches
30 KB swings
20 Hip Extensions
10 Turkish get ups

Mwod:  Roll pecs, Pec stretch, Roll quads, Pre squat hip opener



Lift:  Squat 3 x 10 @ 60%
Band x walk 3 x 10/10

Wod:

2 min Amrap BB Clean & Press )75/135)

2 min Amrap Burpees

1 set of Push ups for max reps

500m Row

Mwod:  Row 2 mins, Roll upper back and lats x 20 passes each location, Roll chest on post with ball x 2mins, Band frog stretch x 2mins, Stretch wrists x 1min



Bench 3 x 10 @ 60%
NO money 3 x 20



WOD:  For Time

15-12-9-6-3 reps of:

Dubs
Manmakers
Pull ups/Body rows
Box Jumps



Happy Birthday Jenna, I hope you asked for MANMAKERS!

MWOD

Roll hips and glutes with lax ball x1 min/side
band lat tri stretch x1min/side
roll upper back on roller + tspine extensions x20 passes x20 extensions

Lift:
Cleans
work up to conservative max single
2x3@85% of single

WOD:
FOR TIME
5 push press >>>>>> 10 cal row
5 push press >>>>>> 15 burpees
5 push press >>>>>> 20 push ups
5 push press >>>>>> 25 body rows
5 push press >>>>>> 30 kb swings
5 push press >>>>>> 35 body rows
5 push press >>>>>> 40 wall balls
5 push press >>>>>> 45 plank ups
5 push press >>>>>> 50 plate raises

MWOD:
20 Jax, 10 Squats, smash pecs on post x1min/side, roll lats x20 passes, t-spine ext on roller x20 reps, band shoulder traction x1min/side

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

strict chins
3x3-6 reps

15-12-9-12-15

DB Front Squat
DB RDL
BURPEES
Body Row

Mwod:  Row 2 mins, Roll quads x 20 passes, Couch stretch x 2mins/side, Roll glutes x 1min/side, Band hamstring stretch from rack x 2mins/side


Squat:  3 x 10 @ 60%

SL RDL 3 x 10/leg


WOD:  4 RFT

10 SL Hollow holds/leg
10 Burpee broad jumps
10 Knees to elbows
10 Split squats/leg
200m Row

Mwod:  pec smash on post with ball, Band pec stretch, Bully stretch, Roll lats with ball


Lift: Bench Press 5 @ 75%, 3 @ 85%, 1+ @ 95%

Body rows 3 x 12
SL Glute bridge 3 x 6/side


WOD:  6 min Amrap

DB push press
DB row
Jump squat x 10

6 min AMRAP

Push ups x 10
sit ups x 10
Plank ups x 10

Mwod: Row 2 mins, Roll quads x 20 passes, Upper back x 20 passes, Couch stretch x 1min/side, Outside hip stretch on bench x 2mins/side


Deadlift:  3 @ 70%, 3 @ 80%, 3+ @ 90%
Band crab walks 3 x 6/way


WOD:  Blizzard Braver

3RFT

10 Barbell RDLs
15 Goblet Squats
Farmers walk down & back (twice in Renfrew)
20 Battle rope slams
25 KB swings
30 Lunges

MWOD:

smash pec on kb (facedown on floor) x20 passes/side
roll t-spine on roller (arms over head) x20 passes
band hip stretch from rack x1min/side
row 250M


LIFT:

a1)
Push Press
3x3@85%
Strict Press
2xmax reps@65%

a2)
band pullaparts
5x25

WOD:
FOR TIME
21 t-get ups (right arm)
50 kb swings
21 db overhead squats (left arm)
50 kb swings
21 overhead squats (right arm)
50 kb swings
21 t-get ups (left arm)

Mwod:  Row 2 mins, Stretch wrists on floor x 2mins, Banded frog stretch x 2mins, Band lat/tri stretch x 2mins/side



Lift:  Clean & Jerk  4, 3, 3, 2, 1


WOD:  No Thrusters because I promised

For Time:

Row 20 Cals
30 Burpees
40 DB Snatches
50 Sit ups
60 Squats
70 OH Lunges
Row 20 Cals

Mwod:  Row 200m, Roll glutes with ball x 1min/side, Med ball gut smash x 1min/side, Band hip stretch from rack x 1min/side


Lift:  Bench 3 @ 70%, 3 @ 80%, 3+ @ 90%

A2) Body rows 3 x 15


WOD:  3 Rounds

4 mins EMOTM

7 Thrusters
7 Box Jumps

Rest 1 min

Mwod:  Row 2 mins, Roll upper back x 20 passes, Roll glutes x 2mins, Outside hip stretch on bench x 2mins/side, Roll calves on barbell x 1 min/side


DOUBLE IMPACT!


WOD#1

12 min EMOTM

2 Deadlifts 80%
4 Burpees
8 KB swings


WOD #2


Squats 60-40-20-40-60

Lunges 40-20-10-20-40

Dubs 20-10-5-10-20

Lift:  Bench Press *add 5lbs to working max

5 @ 65%, 5 @ 75%, 5+ @ 85%

Face pulls 3 x 20
Front plank 30 on/30 off 3 x 4 sets


WOD:  12 min AMRAP

5 pull ups
10 push ups
15 Goblet squats

Mwod:  Row 2 mins, Stretch wrists x 2mins, Band lat/tri stretch x 2mins/side, Roll upper back with roller x 20 + 20 tspine extensions, Couch stretch x 2mins/side



Lift:  Clean Work up to heavy double x4, 3, 3, 2



WOD:  Abdominus 1 RFT

250m row
20 Landmines
20 V-ups
30 Wipers
50 Sit ups
10 Burpees
50 Russian Twists
30 Single Leg Hollow holds (15 per leg)
20 Leg Raises
20 Landmines
10 Burpees

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


Lift:  Bench:  5 @ 75%, 3 @ 85%, 1+ @ 95%

No money 3 x 20


WOD:  15-12-9-6-3 reps of:

Power Cleans
Dubs
Deadlift
Box Jumps

Tuesday, Nov 1st

Deadlift *add 5lbs to working max
5 @ 65%, 5 @ 75%, 5+ @ 85%

Front plank ups 3 x 10 with 2 ct

WOD:  15 mins for max reps in 5 sets

Push press (75%)
Strict chins
BPA

Mwod:  Row 2 mins, Roll quads and upper back x 20 passes, Roll glutes x 1 min/side, Banded frog stretch x 1min, Couch stretch x 1min/side, Roll chest on post with ball x 1min

Squat:  5 @ 75%, 3 @ 85%, 1+ @ 95%
Crab walk 3 x 10/way


Drunk Lunges buffet Amrap x 12 mins

Drunk lunge left x 20
DB Clean & Press x 10
Plank Rows x 10
Drunk Lunge right x 20
DB Rows x 10
DB RDLs x 10

MWOD:

roll glutes with softball x1min/side
band lat tri stretch x1min/side
roll lats on pipe 1min/side
row 300m

LIFT:

Push Press
work up to 3RM

strict military
3x10

band pullaparts
3x30


WOD:

max reps in 20 min, 5 minutes per couplet

couplet 1
10 cal row
10 pullups

couplet 2
10 burpees
10 db snatches

couplet 3
10 t2b
10 box jumps

couplet 4
10 push ups
10 situps

no bootcamp in RENFREW this Saturday, feel free to join us in Arnprior at 9:00am

MWOD:
skip x100
bully stretch x1min/side
lax ball x1min/side
t-spine ext. on roller x20 reps
roll quads x20 passes


Lift:
a1) bench
3@70%
3@80%
3+@90%

a2) no money 3x10
a3) bpa 3x10

WOD:
10 RFT
3 hang cleans
15 wall balls

Row 2 mins, Roll upper back & lats x 20 passes each, Roll chest with ball on post x 1min/side, Roll glutes with ball on floor x 1min/side, Band hip stretch from rack x 2mins/side


Deadlift:  5 @ 75%, 3 @ 85%, 1+ @ 95%
Pull aparts 3 x 25/set


WOD:  Dirty 30

30 reps total each

DB Snatch
Thrusters
KB SDLHP
Goblet squat
KB swing
1 arm Clean & Press
Turkish get up

MWOD:  1) Row 200m
2) Roll Quads 20 passes
3) Smash hips on roller x20 passes
4) Pre-squat hip opener x1 min/side 
5) Stretch calves + ankles x1 min/side


Lift:                                                                                           WOD: Emotm 10 mins
a) Squat 3@ 70%                                                                      *DB thrusters x5 (25/50)
             3@ 80%                                                                      *DB bent row x5 (25/50)        
             3@ 90%

a2) Side plank-ups 3x8/8                                                                  Finished...? Row 500m

Mwod:  Row 3 mins, Roll upper back x 20 passes, Band lat/tri stretch x 2mins/side, Stretch wrists x 2mins, Band hip stretch from rack x 2mins/side



Lift:  A) Push Press, push jerk, front squat, push press

x 4 rounds, add weight each round


B) 8 mins max pull ups


C) Tabata 20 on/10 off x 6 rounds each of:

V-ups
KB swings
Burpees

Thursday, Oct 20th

Lift:  Military Press 5 @ 60%, 5@ 70%, 5+ @ 80 %

A2)  Body rows 3 x 20

WOD:  2 mins max reps Clean & Press

2 mins max reps Burpees

500m Row

Mwod:  Row 300m, Roll legs and upper back x 20 passes each, Banded frog stretch x 2mins, Couch stretch x 2mins/side, Roll chest with ball on post x 2 mins



Squat:  *add 5lbs to working max
5 @ 65%, 5 @ 75%, 5+ @ 85%

Band crab walk x 10/way


WOD:   4RFT

10 Turkish Get ups (5 per)
20 Overhead Lunges (10 per)
30 Dubs

MWOD: SKIP 100
2) Lax Ball Pecs on post x1min/side
3) Band Pec Stretch x1min/side
4) Bully Stretch x1min/side
5) Couch Stretch x1min/side


Lift:

Bench +5 165 to working max                                                WOD: 12 min amrap
                       5@65%                                                               
                       5@75%                                                           *8 d/l
                       5@85%                                                           *8 BB Row
                                                                                               *8 Hang clean
a2) Body Row                                                                         *8 Push press
          3x15                                                                             *10 burpees everytime you put t                                                                                                bar down              

Mwod:  Row 300m, Roll quads and upper back x 20 passes each, Couch stretch x 2mins/side, Roll chest & shoulders with ball on rack x 1min, Band lat stretch x 1min/side


Deadlift:  3 @ 70%, 3 @ 80%, 3+@ 90%

Crab walk 3 x 10/way


WOD:  Amrap in 3 mins, Rest 2 mins

Repeat x 3 Rounds for max rounds

DB Thrusters x 3
Box Jump x 6
KB Swings x 9

MWOD:

kb on hip x1min/side
roll it bands with pipe x20 passes/side
smash foot with lax ball x1min/side
row 300m

LIFT:
push Press + jerk + back squat + push press
3x1@challenging

WOD

1 pullup
10 t2b or k2b
2 pullups
15 burpees
3 pullups
20 pushups
4 pullups
25 box jumps
5 pullups
30 body rows
6 pullups
35 sit ups
7 pullups
40 kb swings
8 pullups
45 rope slams
9 pullups
50 dubs
10 pullups

MWOD:

Row 200m
Lax Ball Pecs x1 min/side
Bully Stretch x1 min/side
Couch Stretch x1 min/side
Roll Quad 20 passes


Lift:                                                                      WOD:

Bench 5@75%                                         40-30-20-10   reps for times                                    
           3@85%                                         Alt DB Snatch (25/50)
           1@95%                                         Push-ups
Face Pulls 3x30

Mwod:  2 laps of the building, Roll quads and calves x 20 passes each location, Roll glutes/hips with ball on floor x 1min/side, Bottom squat x 1 min, Banded frog x 1min,


Squat:  5 @ 75%, 3 @ 85%, 1+ @ 95%
Pull aparts 3 x 10 palms up + 10 palms down


4 RFT

10 Barbell RDL's
10  Renegade Rows (5per side)
10 Split squats (5per leg)
10  Dubs
Row 200m

mwod: (1) row 300m
(2) lax ball glutes x2 mins
(3) smash front hips on roller x20 passes
(4) band hip stretch from rack x1min/side

lift                                                                                            wod:
a) deadlift 5@65%                                                                21-15-9                                              
               5@75%                                                               thrusters (65/115)
               5@85%                                                                 strict chins
     
a2) side plank-ups 3x8/8                                                       6 min amrap
                                                                                         2-4-6-8-10-12
                                                                                          burpee box jump
                                                                                           v-ups                                                            

MWOD

smash lats on roller x1min/side
roll upperback with lax ball
couch stretch
row 300m


Lift:
Power Clean
4x3@85%

WOD:

'300'

25 pullups
50 deadlifts
50 pushups
50 24 inch box jumps
50 leg raises
50 single arm clean and press
25 pullups

MWOD:
Jog two laps
lax ball pecs on post x1min/side
bully stretch x1min/side
band hip stretch from rack x1min/side
t-spine ext on roller x20 reps

lift

a1) Bench Press
     3@70
     3@80
     3+@90
a2) Body Row
     3x15

WOD:

sore ass 12 min amrap

drunnk lunge x10 ---->
goblet squat x10
sl hollow hold x5/5
drunk lunge x10 <----
cossack sqaut x5/5
kb swing x15

Mwod:  Prowler down & back x 2, Roll quads x 20 passes, Banded frog stretch x 2mins, Stretch calves x 1min/side


Squat:   3 @ 70%, 3 @ 80%, 3+ @ 90%
Band Face pulls 3 x 15


20-15-10-5 reps

Hip extensions
Knees to elbows/Hanging leg raises
DB RDL's
Dubs

Finished?  Row 500m

Mwod:  Smash pecs, Lat/tri stretch, Roll quads, Stretch wrists/forearms


Lift:  Military Press 5 @ 65%, 5 @ 75%, 5 + @ 85%
Chins 3 x mas reps


Amrap x 6 mins

Hang cleans x 6
Push press x 6


Amrap x 6 mins

BB row x 10
Russian Twists x 20

Mwod:  Row 300m, Roll quads and upper back x 20 passes each, Couch stretch x 2mins/side, Roll glutes x 1min/side, Outside hip stretch on bench x 1min/side


Deadlift:  2 ct pause 4 x 3 reps
SL Hollow hold x 10 (5 per)


WOD:  Triple Play-For Time

30-20-10 reps

Body Rows
Push ups
V ups

21-15-9 reps

Wall Balls
KB swings
Leg Raises

15-12-9 reps

Box Jumps
Burpees
Sit ups

MWOD:

band hip stretch from rack x1min/side
smash hips + glutes on lax ball x1min/side
roll lats on pipe x1min/side 
Row 300m

Lift:
EMOTM 10min
Deadlift x4@70%
Alternating DB snatch x4

WOD:

For Time
10 push ups
10 body rows
max thrusters

repeat until you have done 100 thrusters

MWOD:
row x2min
smash pecs on post x1min/side
bully stretch x1min/side
couch stretch x1min/side
pick whatever is sore and roll it x1min/side or 2 min total

Lift

a1) Military Press
   -work up to 3rm

a2) band pullaparts 4x20

a3) no money 4x20


WOD
Drunk Lunge Buffet

12 min AMRAP

Drunk lunge (r) x10
s.l hollow hold x6/6
push ups x6
drunk lunge (l) x10
v-ups x10
side plank on/off x6/6

Mwod:  Row 2 mins, Roll quads x 20 passes each, Roll calves x 20 passes each, Calf stretch x 2 mins/side, Banded frog stretch x 2mins


Squat:  5 @ 65%, 5 @ 75%, 5+ 85%
*use last weeks 1RM

Banded glute bridge 3 x 15


WOD:  Fight Gone Kettlebell- For reps

3 rounds, 1 min at each station, 2 mins rest between rounds otherwise clock does not stop

KB Sumo deadlift high pull
Box Jumps
KB Push Press
Dubs
KB Goblet squat
Rest

Mwod:  Row 2 mins, Smash pecs, Band pec stretch, Frog stretch, Couch stretch



Lift  Bench 5 @ 65%, 5 @ 75%, 5+ @ 85% *use last weeks 3RM

Face pulls 3 x 25


WOD:  EMOTM x 12

Odd:  3 Hang cleans
Even:  5 Burpees

Mwod:  Row 2 mins, Roll upper back and lats with roller x 20 passes each spot, Band lat/tri stretch x 2mins/side, Bottom squat x 1min


Clean & Jerk :  Work up to heavy double (ex: 4 x 2 reps)


25 Forever!
1 RFT

25 DB RDL's
25 Dubs
25 Wall Ball Sit ups
25 DB Clean & Press
25 Body rows
25 Box Jumps
25 DB Front Squats
25 KB Swings
25 DB Rows
25 Cal Row

Bootcampers!

There will be no coach for bootcamp at Renfrew or Arnprior tomorrow morning (Saturday, September 23rd)

However, some the Arnprior bootampers will be meeting here at 9am for an uncoached workout

Have a nice weekend!

MWOD: skip x100, roll glutes on lax ball x1min/side, outside hip opener on box x1min/side
band hip stretch x1min/side, t-spine ext on roller x2min

Lift:

a1) deadlift 4x3@90%
a2) side planks 4x25 seconds/side

WOD:
12 min AMRAP

20 box jump
20 push press
20 body row

Mwod:  2 laps, Roll upper back on floor with ball x 1min, Roll pecs on post x 1min, Band lat stretch x 1min/side, Band frog stretch x 2mins


Bench:  Work up to 3 RM, ex: 4 x 3 reps
Pull apart series each set



WOD:  We didn't like going up, so lets try going down!

10-9-8-7.....1 reps of:

Renegade Rows
Tire Flips
V-ups

MWOD:
100 skips
roll quads x20 passes/side
pre squat hip opener x1min/side
stretch calves and ankles x1 min/side
bottom for max time

LIFT:
a1) squat
5@75
3@85
1+@95

a2) band crab walk
3x10/dir

WOD:

For Time
50-40-30-20-10
reps of

dubs
sit ups

Mwod: Row 300m, stretch wrists x 2mins, band lat/tri stretchx 2mins/side, Roll upper back and lats x 20 passes each



Lift:  Chins 4 x 6 reps


Wod:  Bear on a ladder

10 Rounds

1-2-3-4....10 reps of:

Deadlift
Squat Clean
Thruster
Push Press

Mwod:  Row 2 mins, Stretch wrists x 2 mins, Band lat/tri stretch x 2 mins/side, Banded frog stretch x 2mins


A)  Split squats 3 x 10/leg
A2)  Band x walks 3 x 10/leg
A3)  Weighted plank 3 x max time



B)  EMOTM x 12 mins

1 Deadlift + 2 Hang power cleans + 3 Front squats
(70-75% of Clean 1RM)

MWOD:
row 250M
roll quads x20 passes/each
smash pecs and shoulders on post with lax ball x2min/side
band pec stretch x1min/side
band internal rotation stretch x1min/side

LIFT:
a1) bench 4x5@80-85%
a2) facepulls 4x20

WOD:

FT
25 t2b
5 tire flips
50 push ups
5 tire flips
50 body rows
5 tire flips
25 box jumps

Mwod:  2 laps, Roll quads and calves x 20 passes each, Band hip stretch from rack x 2min/side, Roll pecs on post x 1 min, Band hamstring x 1min/side

Deadlift 4 x 5 @ 85%

Band x-walk 4 x 10/direction

WOD:  1 RFT

50 Hollow holds

10 Lunges/leg

40 Sit ups

10 Lunges/leg

30 DB Snatches (15 per)

10 Lunges/leg

20 DB RDL's

10 Lunges/leg

10 Burpees

10 Lunges/leg

MWOD:
Row 300M
pec smash on post x1min/side
band pec stretch x1min/side
roll lats on pipe x20 passes/side
samson stretch x1min/side

lift
a1) military 3x2@90-95%
2x10-12@60-65%

a2) body rows
5x12

wod

a) 8 min amrap
db floor press x8
db bent row x8

b) 8 min amrap
bpa x10
no money x10
db side raises x10

Mwod:  Roll quads x 20 passes each, Couch stretch x 2mins/side, Banded frog stretch x 2mins


Squat:  3 x 3 @ 90%, 1 AMRAP set
DB Floor ext/rotation 3 x 10/arm


B) Max strict pull ups in 8 mins


WOD:  15-12-9-6-3 reps

Thrusters
Push ups

Mwod:  Lax ball pecs, Band int-rot stretch, Ban shoulder traction, couch stretch


Lift:  Bench 3 x 3 @ 90 %, 1 x AMRAP set

A2)  Pull aparts 4 x10
A3)  No money 4 x 10


WOD;  15 min AMRAP

8 Dl
8 BB row
8 Hang cleans
8 Push press

10 burpees if you drop the bar during the set

MWOD:
Smash hip with kb x1min/side
roll it bands with pipe x1min/side
band lat stretch x1min/side

Lift:
snatch grip deadlifts
3x3@hard

WOD:
3 rounds, each for time
12 barbell rows
8 cleans
4 front squats
50 db swings
40 waiters lunges (20/hand)
30 db snatches (15/arm)
rest 2 min start again

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


A)  RDL's 4 x 10
A2)  Band pull apart series x 10/way


WOD:  3 RFT

20 Dubs
20 Wipers
20 Hip extensions
20 Russian Twists
20 Landmines
20 Fall outs

Mwod:  Jog 2 laps, Pre squat hip opener x 2mins/side, Smash calves & ankles x 1 min/side. Stretch calves and ankles x 1min/side, |Frog stretch x 2mins


Squat 4 x 5 @ 85%
Crab walk/squat 4 x 6/way


WOD:  12 min AMRAP

5 HR push ups
10 Box jumps
250m Row

Mwod:  Row 300m, Roll pecs and shoulders on post with ball x 2 mins,  Band lat stretch x 1min/side, Band pec stretch from post x 1min/side, Couch stretch x 2mins/side, Roll upper back x 20 passes


Bench 4 x 5 @ 85%
Rear Fly's 4 x 15



2 Rounds for Reps

1 minute of Thrusters
1 minute rest
1 minute of Body Rows/Chins
1 minute rest
1 minute Burpees
1 minute rest
1 minute KB Swings

MWOD:
300M Row
Smash pecs with lax ball on post x1min/side
band lat/tri stretch x1min/side
hip opener on box x1min/side

Lift:
EMOTM x10min
Push Press
Push Jerk
Split Jerk


WOD:
(135/185) so pick something that is heavy, relative to your ability
2 Jerks
3 Front Squats
4 Power Cleans

3 Jerks
4 Front Squats
5 Power Cleans

4 Jerks
5 Front Squats
6 Power Cleans

12-9-6
Dubs
Cal Row
Burpee

100 russian twists
50 v-ups
25 knees to bows

MWOD:
skipx100, lax ball feet x1min/side, lax ball glutes x1min/side,
band hamstring stretch x1min/side,bottom squat position for max time

LIFT:
a1) D/L 4x6@80-85%
a2) hollow hold 4x10
a3) no money 4x10


WOD: max reps in 12mins

  strict military @65%
--DROP PENALTY--
  burpee over bar x4
  band pullaparts x10

Mwod:  2 laps, Roll quads & upper back x 20 passes each, Band lat stretch x 1min/side, Roll chest on post with ball x 2 mins, Band hip stretch from rack x 1min/side



EMOTM x 10 mins

Front Squat x 5 (85/115)
Barbell Row x 5



WOD #2

12 minutes

2 Push ups, 2 BW squats, 2 Chins, 2 Sit ups
4 Push ups, 4 squats, 4 Chins, 4 Sit ups
6 Push ups, 6 squats, 6 Chins, 6 sit ups

...Add two reps each round

Mwod:  Row 300m, Stretch wrists, Couch stretch, Roll glutes


A)  Bench 4 x 6 @ 80-85%
A2)  Face Pulls 4 x 20


WOD:  For time

20 Cleans (85/135)
20 Clean & Press
20 DL's

Mwod:  2 laps, Bottom squat x 2mins, Roll glutes x 1min/side, Roll quads x 20 passes, Couch stretch x 1 min/side, Banded frog stretch x 2mins



A) 2ct Pause Squat 4 x 5 reps
Push ups 4 x max reps


B)  KB SLDL 3 x 10/leg
Weighted planks 3x max time

WOD:

50-40-30-20-10 reps of:

KB swings
Wall Balls

MWOD:

band lat/tri stretchx1min/side
smash pec on softball on floor with arm behind back x1min/side
banded super frog x2min
row 300m

Lift:
a1) Power Clean
4x1@90-95%

a2) Strict Press
4x6@75%


WOD: as many reps as possible in 20 minutes
(assist pistols with rings, trx or stick if necessary, pistols are per side)
3 burpees
2 pullups
2 pistols
6 burpees
4 pullups
4 pistols
9 burpees
6 pullups
6 pistols
12 burpees
8 pullups
8 pistols
15 burpees
10 pullups
10 pistols
18 burpees
12 pullups
12 pistols
21 burpees
14 pullups
14 pistols
24 burpees
16 pullups
16 pistols

MWOD:
skip x100
roll quads x20 passes
lax ball hip and glutes x2min/side
couch stretch x1min/side

Lift:
a1) 2ct pause d/l (under knee)
4x5
a2) hollow holds
4x10

WOD:
for time
21-15-9
push ups
box jumps
v-ups
400m row

Mwod:  2 laps, Roll upper back and lats x 20 passes, Band lat/tri stretch x 2mins/side, Stretch wrists x 1min, Banded frog stretch x 2mins, Roll pecs and shoulders with ball x 1min


Bench:  2 ct pause 4 x 5 reps


WOD

A)  8 min AMRAP for reps

Chins
Push ups


B)  8 min AMRAP

20 Rope Slams
20 Russian Twists
20 Band Curls
20 BW Squats

Monday August  15 2016

MWOD:
band lat/tri stretch x1min/side
hip opener on box x1min/side
roll pec on soft ball against floor x1min/side
row 300M

Lift:
1 clean and two jerks
4x2@85%

WOD: For Time

4 cleans  (80/110)            50 wallballs
5 cleans                          40 v-ups
6 cleans                          30 kb swings
7 cleans                          20 plank rows (total)
8 cleans                          10 cal row

Row 300m
lax ball pecs on post x1 min/side
band shoulder traction x1min/side
Smash front hips on roller x1min/side

LIFT:
a1) Military Press
4x8 @65-70%
1xAMAP @65-70%

a2) body rows 5x10

WOD:

AMRAP 15Min

Tire Flip x5
Step ups x10/leg
band pullaparts x20
dubs x30

Mwod:  2 laps, Roll upper back and quads x 20 passes each, Roll glutes with ball x 1min/side, Outside hip stretch on bench x 2mins/side, Band hamstring x 1 min/side

A)  Max rounds in 8 minutes

Deadlift x 3 (85-90%)
Pull ups (strict) 1-2-3-4--etc (add 1 rep each round)



B)  Max rounds in 10 mins

Use heaviest KB possible

2 T-getups/arm
10 Gbblet squats
20 KBswings

Mwod:  Skip x 100, Roll pecs w ball 1 min/side, Band pec stretch x 1 min/side, Band Int rotation stretch x 1min/side (band on elbow, hand behind back), Couch stretch x 1min/side

Lift:  A1)  Bench 4 x 5 @ 80-85%  A2)  Face pulls 4 x 20


WOD:  1 RFT

5 Push Press - - 40 Dubs
5 BB Row - - 30 V-ups
5 Push Press - - 20 KB Swings
5 BB Row - - 10 cal drive
5 Push Press - - 5 Burpees

Mwod:  2 laps, Stretch wrists x 1min, Roll quads x 20 passes, Roll glutes with ball x 1min/side, Couch stretch x 2mins/side, Banded frog stretch x 2mins, Bottom squat x 1min


Squat:  4 x 5 @ 80-85%


B1)  SL KB RDL 3 x 10/leg
B2) Back Extensions 3 x 15


WOD:  4 Rounds for max reps

1 min Front squat 
1 min Dubs
1 min rest

MWOD:
Smash upperback + lats on roller x3min (turn onto your side for lats)
Band lat/tri stretch x1min/side
roll glutes/tfl/front of hip with soft ballx2min/side
row 300M

Lift: barbell complex
clean pull + clean + paused front squat + push press + paused jerk

work up to conservative 1RM

WOD:

FOR TIME
strict barbell press x50 @65% of 1RM
burpee x50
row x1000M
band pullaparts x100

Mwod:  2 laps of building, Roll glutes with ball x 1 min/side,  Band hamstring stretch from rack x 2 mins/side, Roll upper back with ball x 2mins, Band hip stretch from rack x 1 min/side



Deadlift:  5 @ 75%, 3 @ 85%, 1+ @ 95%, 6-8 @ 80%


WOD:  15 min AMRAP

Farmers walk down & back
2  Push ups
3  Burpees
4  Box jumps
5  Wall Balls
6  Lunges/leg

MWOD:  2 laps, Roll upper back and lats x 20 passes each, Band lat/tri stretch x 2mins/side, Stretch wrists on floor x 2mins, Roll calves on barbell x 1min/side



A)  EMOTM x 12 mins

1 Deadlift + 2 Hang power Cleans + 3 Front squats 
(70-75% of C&J 1RM)


B)  Split squats 3 x 10/leg
      Band X walks 3 x 10/leg
      Plank 3 x max time

Mwod;  2 laps of building, Roll pecs on post x 1 min/side, Roll glutes with ball on floor x 1 min/side, Band pec stretch x 1min/side, Frog stretch x 1 min

Lift:  A) Squat 75% max reps in 10 mins

B)  Bench 75% max reps in 10 mins

WOD:  6 min AMRAP

Sit ups x 10
BPA x 20
KB swing x 30

Mwod:  Row 2 mins, Roll upper back x 20 passes, Roll glutes with ball x 1min/side, Band hamstring stretch x 2mins/side, Band lat/tri stretch x 1min/side


Chins:  Max reps in 8 mins


WOD:  Dead-Thrubbin

25 Thrusters
5 DL's (75%)
50 Dubs

20 Thrusters
5 DL's
40 Dubs

15 Thrusters
5 DL's
30 Dubs

10 Thrusters
5 DL's
20 Dubs

5 Thrusters
5 DL's
10 Dubs

Lift:  Bench 3 x 1 @ 95%, 2 x 6-8 @ 80%

WOD:

6 Min Amraps

A)  Push ups x 6
SL Glute bridge x 6/leg
Burpees x6

B)  ALT DB snatch x 6/arm
1 Arm Push press x 6/arm
DB Row x 6/arm

Mwod:  Skip 1 min, Roll quads and calves x 20 passes each, Couch stretch x 2mins/side, Banded frog stretch x 2mins, Stick External rotation stretch x 1min/side

Squat 3 x 10 @ 60% (add 5lbs to WM if last cycle was successful)
Plank x 30 sec/set


FOR TIME

10 Turkish get ups Left arm
50 KB swings
10 Chins
50 KB Swings
10 Renegade Rows
50 KB swings
10 Turkish get ups Right arm

MWOD:

1 lap
band lat/tri stretch
smash pec with lax ball on post
hip opener on box

LIFT:

Power Clean
4x1@90-95%

WOD:
FOR TIME

25 walking lunges
20 pullups
50 box jumps
20 dubs
25 dips
20 knees 2 bows
30 kettlebell swings
20 hang squat cleans
25 back extensions
30 wall balls
100 sit ups 

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


Push Press:  Work  up to heavy set of 3 (5 x 3)

Chins x 4/set


Wod: 2 Rounds for time---Reverse order on second round

1 Clean & press
2 Squat Cleans
3 Power Cleans
4 Thrusters
5 Box Jumps
6 DB Snatches/arm
7  Dubs
8  KB Swings
9  Burpees
10  Barbell Rows
11  Barbell RDL's
12 Overhead walking Lunges/leg

Mwod:  1 lap of the building, Roll quads x 20 passes, Couch stretch x 2mins/side, Stretch calves x 2 mins/side, Bottom squat x 1min


Squat 3 x 1 @ 95%, 2 x 6-8 @ 80%


For time

21-18-15-12-9-6-3

Wall Balls
Body rows

Mwod:  2 laps, Roll front hip and quads, Roll glutes with ball x 2mins/side, Stretch calves x 1 min/side

Lift:  Deadlift 4 x3 @ 90%
         Hollow holds 4 x 12


WOD:  For time

40 Box Jumps
20 Push ups
30 Box jumps
15 Push ups
20 Box jumps
10 PUsh ups
10 Box jumps
5 Push ups

Mwod:  1 lap of building, Roll legs and upper back x 20 passes each, Frog stretch  2mins, Band lat stretch x 2 mins/side, Couch x 1min/side


Bench 4 x 3 @ 90%
Band Face pulls 4 x 20


WOD:  1 min stations for reps

3 Rounds

Battle Ropes
DB Snatch
Squats
Push ups

Mwod:  Row 2 mins, Roll upper back + 10 tspine ext over roller, Roll lats on floor with ball x 1 min/side, Stretch wrists x 2mins, Frog stretch x 2mins


Clean & Jerk:  1 clean + 3 Jerks....Work up to max set


WOD:  6 Rounds

6-5-4-3-2-1 Thrusters
5 Box Jumps
5 Chins

*Thrusters go down a rep each round

Mwod:  Skip x 100, Roll quads/upper back/calves x 20 passes each, Bottom squat x 1min, Band hip stretch from rack x 2 mins/side,  Stretch calves x 1min/side,  Roll pecs with ball on post x 1min


Squat 5 x 3 @ 85-90%
Band curls 4 x 20


WOD:  40-30-20-10 reps of

Reverse Lunges
Dubs
DB RDL's

Mwod:  Row 300m, Roll pecs with ball on post x 1min/side, Band pec stretch x 1min/side, Samson stretch x 1 min/side, Roll glutes x 1 min/side

Bench 5 x5 @ 80-85%
Face Pulls 4 x 20

WOD  3RFT

21 Cleans
15 Body rows
9 Front squats

Mwod:  1 lap of the building, Roll quads/upper back/ & calves x 20 passes each,  Band hamstring stretch x 1min/side, Couch stretch x 2mins/side, Roll glutes with ball x 1min/side


Deadlift 5 x 5 @ 85%
Rear flys 4 x 15


Amrap

Drunk lunge x 20
Prowler down & Back
Body Row x 10
Drunk lunge x 20
Goblet squat x 10
KB swing x 20

Lift:  A1)  Military Press 4 x8

         A2)  BPA 4 x 10 palms up & 10 palms down


WOD:  5 RFT

HR Push ups x max reps
Strict Pull ups x max reps

Rest 1-2 mins

Mwod:  1 lap of building, Roll quads x 20 passes, Couch stretch x 2mins/side, Bottom squat x 1min, Stretch calves x 2 mins/side


Squat: 4 x 5 @ 85%
No money 4 x 15


B)  Split squats 3 x 10/leg
B2)  Weighted hollow holds 3 x 10 
B3)  Hip Extensions 3 x15


C)  Partner Tire Flip timed max reps

Mwod:  Row 300m, Lax ball pecs on post x 1min/side, Lax ball traps on post x 1min/side, Band internal rotation shoulder stretch x 1 min/side

LIft:  Bench 3 x 10 @ 65%
         Face pulls 3 x 25

B)  Push Press 4 x 6
B2)  Strict Chins 4 x max reps

WOD:

1-2-3-4-5-6-7.....

Barbell Row
Body Row
Renegade Row

Mwod:  1 lap of building, Roll upper back & legs x 20 passes each, Stretch wrists x 2mins, Band Lat/tri stretch x 2mins/side, Band frog stretch x 2 mins


Cleans:  5 x 3 reps (Work up to heavy triple)



WOD:  30-20-10 reps

BB RDL's
Burpees
Landmines
Step ups (total)

Mwod:  Skip 100, Roll glutes with ball x 2mins, Band hamstring x 1min/side, Band hip stretch from rack x 1 min/side

Lift:  Military Press 5 x 10

Body row 5 x 10
No money 5 x 10


WOD:  1 RFT

Jog 4 laps
40 Burpees
40 KB Swings
40 Sit ups
Jog 2 laps
20 Burpees
20 KB swings
20 Sit ups

Mwod:  Jog 1 lap, Roll quads x 20 passes each, Roll glutes x 1 min/side, Band hamstring stretch x 1min/side, Roll chest with ball on post x 1min, Pec stretch from rack x 1min/side


Deadlift:  5 @ 75%, 3 @ 85%, 1+ @ 95%
Pull Aparts 3 x 25


WOD:  

8 min AMRAP
8 Renegade Rows (yes with push up)
8 Thrusters (25/45)

Rest 2 mins

8 min AMRAP
8 Front squats (75/135)
8 Alt DB snatch (25/45)

Mwod:  300m row, Band shoulder traction x 1min/side, Tspine ext x 20, Roll x 20 passes, Couch stretch x 1 min/side


Bench 5 @ 75%, 3 @ 85%, 1+ @ 95%
Face pulls 3 x 25


WOD:  1 RFT

250m Row
20 V ups
30 Wipers
50 Sit ups
10 Burpees
50 Russian Twists
30 Plank touch
20 Leg Raises
10 Burpees

Mwod:  1 lap, Roll quads and upper back x 20 passes each, Couch stretch x 2mins/side, Roll glutes x 1min/side, Bottom squat x 1min


A1)  Squat: 3 x 10 @ 65%
A2)  Plank 3 x 30 sec


B1) SL RDL's 3 x 10/leg
B2) Band x-walks 3 x 10/way
B3) Reverse lunges off box 3 x 10/leg


C)  WOD:  
7 min AMRAP

10 Hang Cleans
10 Box Jumps 

Mwod:  Row 300m, Roll chest & shoulders on post with ball x 2mins, Band lat stretch x 1min/side, Couch stretch x 2mins/side, Roll upper back x 20 passes


Bench:  3 @ 70%, 3 @ 80%, 3+ @ 90%
Rear flys 3 x 15



WOD:  4 Rounds

1 minute of:  10 squats + AMRAP Chins/Body rows
1 minute of:  10 Squats + AMRAP Burpees
1 minute of:  10 Squats + AMRAP DB Push Press
1 minute rest

Score is total reps of Chins, Burpees and Push press each round



*There will be no bootcamp in Renfrew this Saturday, June 25th*

Mwod:  jog 2 laps, Roll hips on roller x 2mins, Roll quads x 20 passes each, Band hip stretch from rack x 1min/side, Smash traps, neck and upper back with ball x 3 mins

Lift:  Deadlift- 3 @ 70%, 3 @ 80%, 3+ @ 90%

Hollow holds 3 x 10


WOD:  Dirty 30

30 Box Jumps
30 Body rows
30 Lunges
30 KB swings
30 v-ups
30 Push ups
30 Burpees
30 Dubs

Mwod:  2 laps of the building or row 300m, Stretch wrists on floor x 2 mins, Band lat/tri stretch x 2mins/side, Roll upper back on floor with ball x 1 min, Pre squat hip opener x 2mins/side



Clean & Jerk:  work up to heavy set of 3 (12 mins)



WOD:  4 Rounds of tabata 30/15

Thrusters
Rope Slams
Alt DB Snatch
Sit ups

MWOD: 1. Row 300m
             2. Band shoulder traction x 1min/side
             3. Band lat/tri x 1min/side
             4. Outside hip on box or bench x 1min/side
             5. Couch stretch x 1min/side


LIFT: A1.   Bench           (Use 3RM from last wc as wm)
                5@ 65%
                5@ 75%
                5+ @ 85%

         A2. No money  3x10

         A3. BPA     3x15


WOD:    1-2-3-4-5-6-7.....
             Reps in 12 mins

             Push-ups
             Body row
             T-get-ups/arm

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


Lift:  A1)  Deadlift 5 @ 65%, 5 @ 75%, 5+ @ 85%

         A2)  Rear Fly's 4 x 15


WOD:  5 RFT

10 Dubs
10 Thrusters
10 V-ups
10 Renegade Rows

MWOD: 1. Skip 100
             2. Bottom squat test x1min (Feet Flat)
             3. Pre-squat hip opener x1min/side
             4. Stretch calves+ankles x1min/side
             5. Band hamstrings from rack x 20 reps/leg
             6. Bottom squat retest x 1min


LIFT: A1. Squat  3 @ 70%
                         3 @ 80%
                         3+ @ 90%

         A2. Hollow hold       
               3x10+2cthold


WOD:   AMRAP

1 lap of building
Toes to bar x10
1 lap of building
KB swings x15

Mwod:  Row 2 mins, Roll upper back x 20 passes + 10 Tspine ext over roller, Roll chest & traps on post with ball x 1min/side, Couch stretch x 2mins/side, Roll glutes x 1min/side


Lift:  Military Press 5 @ 65%, 5 @ 75%, 5+ @ 85%

B)  Push press 3 x 5+ reps @ 85%

------------------------------------------------


WOD:  "Satans Whiskers"

3 RFT

10 Chins
10 Front Squats
10 Burpees

Mwod:  Row 2 mins, Roll quads x 20 passes, Band hip stretch from rack x 2mins/side, Roll pecs with ball on post x 2 mins, Banded frog stretch x 2mins


Squat:  Use new 3RM as working max

 5 @ 65%, 5 @ 75%, 5+ @ 85%


Chins:  Max reps in 8 mins


WOD: "Big girl Grace"

30 Clean & Jerks for time

75% of 1RM

MWOD: 1. Skip 100, Squat 20, Jax 10
             2. Smash pecs on post x 1 min/side
             3. Band pec stretch x 1min/side
             4. Band Lat/Tri stretch x 1min/side
             5. Couch stretch x 1 min/side


LIFT: A1. Bench
              work up to 3 RM then 2x4 @ 80%

         A2. Face pulls   4x25


         B. Body Row    4x5 reps
             Move feet forward and elevate each set


WOD: 2 RNDS

   30 Russian twists
   30 sec side plank right
   30 sec side plank left
   30 v-ups
   30 Hollow hold

Mwod:  Jog 2 laps, Roll quads & calves x 20 passes each, Couch stretch x 2mins/side, Roll glutes with ball x 1 min/side, Band hamstring stretch from rack x 2 mins/side



Deadlift:  Work up to 3 RM, then 2 x 4 reps @ 80%


WOD:  For time

21-18-15-12-9-6-3 reps

Hip Extensions
DB Thrusters
Box Jumps
DB RDL's

MWOD: lax ball traps and lats on floor x3 minutes total
couch stretch x1min/side
band hamstring stretch x 1min/side

lift :
clean from floor
x1RM
2x2@90%

WOD: 1RFT
5 push press .... 50 dubs
5 push press .... 40 v-ups
5 push press .... 30 body rows
5 push press .... 20 kb swings
5 push press .... 10 burpees
750M row

MWOD: 1. Skip 100
             2. Lax ball pec smash  x1min/side
             3. Band pec stretch  x1min/side
             4. Couch stretch  x1min/side

LIFT:  A1. Bench  4x3 @85-90%
          A2. BPA  4x25

          B. 6min Strict pull ups


WOD: 1min each for quality reps
           
          Burpees
          sit-ups
          HR push-ups
          Jump squat
          DB side raise

Mwod:  2 laps of buiding, Roll quads & upper back x 20 passes each, Stretch wrists x2 mins, Roll glutes with ball on floor x 1 min/side, Outside hip stretch on bench x 2mins/side


Front squat:  work up to 3 RM, 2 x 4 @ 80% of 3RM


WOD:  30-20-10 reps

BB RDL's
Wipers
Dubs
Step ups (total)

Mwod:  Skip 100, Jax x 20, Squat x 10
Band lat/tri stretch x 1min/side
Band shoulder traction x 1min/side
Band hip stretch from rack x 1 min/side
Roll traps and lats with ball x 3mins


LIFT:  Clean & Push press- work up to 3RM, then 2 x 4 @ 80% of 3RM


WOD:  4RFT

7 Cleans
14 Push ups
250m Row

Mwod:  1 lap of the building, Roll quads and calves x 20 passes each,  Couch stretch x 2mins/side, Stretch calves x 1min/side, Shoulder external rotation stretch with stick x 1min/side, Bottom squat x 1min


Squat:  5 @ 75%, 3 @ 80%, 3 x 1 rep @ 95%, AMRAP @ 80%



WOD:  1RFT

21 Push Press
21 Body Rows
6 Box Jumps

15 Lunges/leg
15 DB Rows/arm
6 Box Jumps

9 KB swings
9 Push ups
6 Box Jumps

6 Strict Chins
6 DB Snatches/arm
6 Box Jumps

MWOD:
outside hip opener on box x1min/side
couch stretch x1min/side
roll lat with lax ball x1min/side
roll calves with barbell sleeve x1min/side

Clean and jerk

4x2@90-95%

WOD:

4 RFT

1 cleans
4 pull ups
2 cleans
5 burpees
4 cleans
6 suitcase deadlifts
8 cleans
8 push ups
16 cleans
10 sit ups

MWOD:  1. Skip 100, Jax x20, Squat x10
              2. Smash pecs on post x1min/side
              3. Band shoulder traction+band pec x1min/side
              4. Couch stretch x1min/side
              5. Smash glutes w/lax ball x1min/side

LIFT:  A1.  Bench  4x5 @ 80-85%
          A2.  Body row  4x12
          A3.  Floor slides  4x20

          B1. Strict chins  4xmax reps
          B2. Push press   4x20


WOD:  AMRAP 10 mins
           
           3 Power cleans
           6 V-ups
           9 Squats
           12 Russian twists

Mwod:  2 laps of building, Roll quads and calves x 20 passes each, Roll upper back with double lacrosse balls x 1min, Band hip stretch from rack x 2mins/side, Outside hip stretch on bench x 2 mins/side


Deadlift 4 x 5 @ 85+%


WOD:  15 min Amrap

Farmers walk down & back
2 Burpees
3 Push ups
4 Box Jumps
5 Wall Balls
6 Reverse Lunges

MWOD: 1. Row 300m
             2. Lax ball lats+traps x 4mins
             3. Band shoulder traction x 1min/side
             4. Band lat/tri x 1min/side
             5. Couch stretch x 1min/side

LIFT:   A1. Military 4x4 @ 80-85% 1x max reps

           A2. No money 4x15

           A3. Face pulls 4x20


WOD:  EMOTM 10 mins

           DL x5 (65%)
           Burpee bar jump x4