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