Mwod;  Row 2 mins, Roll upper back and lats x 20 passes each, Band lat stretch x 2min/side, Roll glutes and hips w ball x 1min/side, Couch stretch x 2 mins/side


Bench:  5 @ 65%, 5 @ 75%, 5+ @ 85%


WOD:  3RFT

20 Alternating single arm KB swings
10 Goblet Squats
10 Drunk lunges LA
10 Drunk Lunges RA
10 KB SDLHP
20 Alternating DB Snatch

MWOD: band lat/tri stretch x1min/side smash pec and trap with lax ball on post x1min/each
roll upper traps and t-spine with lax ball x1min/ea
super squat hip sequence x30seconds/position


LIFT:

OH Squat: work up to smooth triple
3x5@90% of triple

WOD:

1RFT

12 DL ------------- 20 burpees
12 Cleans --------- 20 push ups
12 BB Row ------- 20 pullups
12 Push Press ---- 20 box jumps
12 Front Squat --- 20 cal row

Mwod:  Row 2 mins,  Roll quads & upper back x 20 passes each, Couch stretch x 2mins/side, Band lat stretch x 2mins/side, Roll glutes x 1min/side with ball



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


WOD:  AMRAP in 15 mins

*add 2 reps each round

5 KB swings
5 Push ups
5 Lunges/leg (25)
5 V-ups

MWOD: Smash Traps and Pecs on Post x 1min/side each, Band Lat/Tri Stretch x 1min/side, 300m Row

LIFT:
A) Military: 5 @ 75%, 3 @ 85%, 1 @ 95%, + AMRAP @ 75%
B1) Reverse Flys 4 x 15
B2) Facepulls 4 x 20

WOD:
Carse
21-18-15-12-9-6-3
Cleans 95/65
Dubs
Deadlifts 135/185
Box Jumps
*Each round has a buy-in of a 50m bear crawl...

MWOD:
Pre squat hip opener x1min/side
banded super frog x2min
smash glue on lax ball x1min/side
band lat/tri stretch x1min/side

LIFT:
SQUAT
5@75% 3@85% 1(+)@95%

WOD:
AMRAP in 15 minutes
+1 to each per round

1 push up
2 burpee
3 renegade rows
4 push press
5 v-ups
6 kb swings

MWOD:
Row 300M
Pec smash on lax ball x1min/side
Trap smash on post with lax ball x1min/side
banded reverse step shoulder stretch x1min/side

LIFT: Bench Press
 3@70% 3@80% 3+@90%

WOD:

5 cleans ----------- 20 t-get-ups
5 cleans ----------- 30 push ups
5 cleans ----------- 40 situps
5 cleans ----------- 50 dubs
5 cleans ----------- 100 facepulls

MWOD:
hip opener on box x1 min/side
banded hip flexor stretch x1 min/side
band lat tri stretch x1 min/side
smash TFL/glute med with lax ball x1min/side

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

WOD:

AMRAP in 12 minutes
5 burpee penalty every time you drop the bar 

5 deadlift
5 barbell row
5 hang clean
5 Push press

MWOD:
Roll traps and t-spine on peanut x1min/ea
trap smash with lax ball on post x1min/ea
pec smash with lax ball on post x1min/ea
roll lats on pipe x1min/ea

LIFT:
Overhead Squat
work up to smooth double
80% of double for 3 sets of 5


WOD:
25 Pullups
50 D/L
50 Push ups
50 Box Jumps
50 V-Ups
50 Clean and Presses
25 Pullups

Mwod:  Row 2 mins, Roll upper back on the floor with ball x 1min,  Smash traps with ball on post x 1min/side, Band lat/tri stretch x 1 min/side, Couch stretch x 2mins/side, Roll glutes x 1min

A) Military Press 5 @ 65%, 5 @ 75%, 5+ @ 85%

2) Push Press 3 x 5 reps @ 85% 

WOD:  AMRAP in 12 mins

10 Renegade Rows

20 KB swings

30 Dubs

40 Russian twists

Mwod:  Skip 100, Bottom squat x 1min, Band hip stretch from rack x 1min/side, Band hamstrings from post x 1 min/side, Bottom squat x 1min


Squat:  3 @ 70%, 3 @ 80%, 3+ @ 90%


WOD:  For reps

1 min Power cleans (75/135)
1 min Push ups
2 mins Power cleans
2 mins Push ups
3 mins Power Cleans
3 mins Push ups

Mwod:  Row 2 mins, Roll lats and upper back with roller x 20 passes each location, Band shoulder traction x 2 mins/side, Frog stretch x 2mins, Roll chest and shoulders with ball on post x 2 mins


Bench:   add 5lbs to WM

 5 @ 65%, 5 @ 75%, 5 + @ 85%


WOD: Turkish D-lite

4 RFT

10 Turkish get ups (5/arm)
10 Deadlifts (65%)
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.. Also, Renfrew Bootcampers, please note that next week Feb 16th and Feb 18th (Tues & Thurs), there will be no evening bootcamp.

MWOD:
trap smash with lax ball x1 min
pec smash with lax ball x1 min
band lat/tri stretch x1 min
hip opener on box x1 min

Lift:

snatch

work up to smooth single
3x3@85% of single

alternative, DB snatch

WOD:

3RFT

9 D/L
7 Cleans
5 Front Squats

9 Cal Row
7 burpee over bar
5 pullups

9 box jumps
7 tire flips
5 t2b

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


Deadlift *add 5lbs to working max

5 @ 65%, 5 @ 75%, 5+ @ 85%



Lunge Buffet - AMRAP in 12 mins

Lunge x 10
Hip Extensions x 15
Push ups x 10
Lunge x 10
Wall Balls x 15
Plank rows x 10 (5 per arm)

Mwod:  Skip x 100, Squat x 10, Jax x 20
Lax ball glutes x 1min/side, Pre squat hip opener x 1 min/side, Lax ball shoulders & armpit on floor x 1 min/side
Band shoulder traction x 1min/side



Squat (add 5lbs to working max)

 5 @ 65%, 5 @ 75%, 5+ @ 85%


WOD:  A)  6 min AMRAP

                   6 Cleans
                  20 KB swings

             B)  6 min AMRAP

                  6 Push Press
                 20 Sit ups

Mwod:  Row 2 mins, Roll lats & upper back x 20 passes each, Band lat/tri stretch x 2mins/side, Frog stretch x 2mins, Stretch wrists x 1 min, Roll glutes x 1min/side


A) Military Press 5 @ 75%, 3 @ 85%, 1+ @ 95%

B) Drop down to 75% and perform Push press 3 x 5 reps

.............

WOD:  12 min AMRAP


10 Body rows - 5 Chins - 10 cal Row
9 Body rows - 5 Push ups - 10 Dubs
8 Body rows - 5 Chins - 10 Cal Row
7 Body rows - 5 Push ups - 10 Dubs
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