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