MWOD:
Row 200M
Roll t-spine + lats x20 passes each
t-spine extension on roller x20
band hip stretch from rack

LIFT:
Military
3x12@60%

Band crab walks
3x12/12

WOD:
A) 21-15-9
hang clean (95/115)
push up
box jump (20/24)

B) alt tabata
sit ups
front planks

Mwod:  2 laps, Roll glutes with ball, Outside hip stretch on bench, Band hamstring, Tspine ext over roller


Deadlift:  4 x 6 @ 80%

Band ext rotation off rack 4 x 10/10


WOD:  3 RFT

20 Dubs
20 Wipers
20 Hip Extensions
Prowler down + back
20 Russian Twists
20 Landmines
20 Fall outs
Prowler Down + back

MWOD:
Jog two laps
Lax ball pecs on post x1min/side
bully stretch x1min/side
roll lats and upperback x20 passes each

LIFT:
a1) bench
3x12@60%

a2) body rows
3x12

a3) band x-walk
3x12/12

WOD: 6 rounds DB complex
6 lunges/leg (30/50)
6 alternating DB snatches/arm
6 thrusters
6 DB row/arm
6 RDL
rest 1min

Mwod:  2 laps, Roll calves and quads, bottom squat, couch stretch


Squat:  4 x 6 @ 80%

No money 4 x15


B)  Clean skills x 8 mins (real cleans not crossfit speed cleans!)


C)  EMOTM x 10 mins

(85/115)

Clean
Push Press
Push Jerk
Split Jerk

august 26

mwod:
-skip 100
-roll calves x1min/side
-couch stretch x1min/side
-outside hipon box x1min/side

lift: Snatch progression
4 x 5
hollow hold
4 x 12

wod: 3RFT
-3 clean
-6 front squat
-9 KB swing
-3 clean
-6 push press
-9 burpee
-3 clean
-6 thrsuter
-9 cal row

MWOD:
Row 250M
Smash pecs on post with lax ball x1 min/side
band lat tri stretch x1min/side
band hip stretch x1min/side

LIFT:
overhead squats
4x5

WOD:
5 cleans >>>>>>>> 10 body rows
5 push press >>>>> 10 burpees
5 cleans >>>>>>>> 10 cal
5 push press >>>>> 10 wall ball
5 cleans  >>>>>>>  10 kb swings
5 push press >>>>> 10 v-ups
 

MWOD: Jog 2 laps, lax ball pecs on post x1min/side, lax ball glutes x1min/side, outsde hip stretch on box or bench x1min/side

Lift:Deadift
A1) 4x8@70%
A2)BPA 4x20
A3) Band push downs 4x20

WOD:EMOTM 10 minutes
Front squat (75/115) x3
BB row (75/115) x6

MWOD:Run 2 laps, Lax ball pecs on post x1min/side, bully stretch x1min/side, Banded frog stretch x2mins

Lift: Bench 4 x 8 @ 70%

Rear Fly's 4 x 15

WOD: 4 RFT
20 Rope slams
20 Russian Twists
20 KB Swings
20 BW squats

MWOD: Skip 100, Roll quads x20 passes, Smach calves and achilles x1min/side, Roll t-spine x20, t-spine ext x20 passes

Lift: Squat
4x8@70%

WOD: 12 min AMRAP
BB cleans x6 (75/115)
250m row

MWOD: Row 2 mins, Band shoulder traction x1min/side, tspine ext on roller x20 passes, Couch stretch x1min/side

Lift: Military
4X8 @70%

Body Row 4x10 

WOD: 1RFT

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

MWOD:  Jog 2 Laps, Roll T-Spine x 20 passes, T-Spine ext. x 20 Reps and Stretch Calves + ankles  x1min/ side

LIFT: Snatch 12x1

WOD: 3x Carry and drag, Farmers carry, Keg Toss and Tire flip
       

MWOD: Run 2 laps, Lax ball pecs on post x2mins/side, Band pec stretch x2mins/side, Roll quads x20 passes each

Lift: Bench
3x10@60%

Band X-walk
3x15/15

WOD: 21-15-9
A) Front squat (75/115)
(clean from floor)

Toes to bar (no swinging)

B) 50 Burpees for time

MWOD: skip 100, lax ball glutes x1 min/side, frog stretch x2 minutes, bottom squat x1 mins

Lift:Squat
3x10@60%

YTWL 3x5/5

WOD: 4RFT
12 KB swings
12 Split squats
12 Sit-ups
12 Dubs

We have two exciting events at the moment!
Want to win a sweet UF gyms prize pack?? Well there are 2 different ways to win!!!

A) We have a weightloss challenge for the members of our gym!!! The person who loses the most weight between now and August 31st, will win a prize pack. There will be a winner at both locations! Come in and weigh yourself and have a UF staff member observe this. Fill out the chart. Weigh yourself again either on or before August 31st at the gym, and see how many lbs you've lost!!

B) Weight Lifting Contest!! At 9am in Arnprior or 10:30am in Renfrew!! Here's your chance to see your strength is action. This event will be open to all members of UF gyms. All three lifts will be required (squat, deadift and bench) and they will be totaled with Wilks. The winner will recieve the featured prize pack. Surprise (!) prizes will also be awarded to 2nd and 3rd place. Come one, come all!!!!
**Note: This will replace "normal" bootcamp classes on this day, as this will be the bootcamp workout**

MWOD: Skip 100, Lax Ball pecs on post x1min/side, Band shoulder traction x1min/side, T spine ext on roller x20 passes, Couch stretch x1min/side

Lift: Military
A1) 3x10@60%

A2)Band Crab Walk+Squat 3x10/10
A3)DB side raise 3x10

WOD: 12 Min AMRAP
Plank row x10 (5/arm) (25/45)
Body row x10
DB row x10/arm (25/45)
Push-ups x10

MWOD: Run 2 laps, Lax ball pecs on post x1min/side, Lax ball hips and glutes x1min/side, Frog stretch x2 mins


Lift: Deadlift
A)3x 10@60%
No money 3x15

B)Hip Ext 3x15-20
Around the world plank 3x10

WOD: 3 RFT
50 Dubs/100 skips
10 Burpees
Prowler 1 way (w/ weight)
10 Cal Row

MWOD: Jog 2 laps, lax ball pecs on post x1min/side, Tspine ext on roller x20 reps, Roll upper back over roller x20 passes

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

DB Rear delt raise 3x12

WOD: EMOTM 8 mins.
Clean + Press x3 (75/135)

EMOTM 6 mins.
Sit-ups x10

MWOD: Row 2 mins, Lax ball pecs on post x1min/side, Bully Stretch x1min/side, Roll upper back and tspine ext over roller x20 passes

Lift: Military

6@70%
4@80%
2+@95%

SL Glute bridge x10/side

WOD: For time
10-8-6-4-2
Chins
Burpees
Push-ups

MWOD: Jog 2 laps, lax ball glutes x1min/side, Gut smash x1min/side, Couch stretch x1min/side

Lift: Deadlift
+5lbs to WM

5@65%, 5@75%, 5+@85%

Band face pulls 3x15

WOD: 12 min AMRAP
Lunge 100 yards
Prowler (down and back)
Tire Flip x5

MWOD: Skip 100, Roll Calves x20/passes, Couch Stretch x 1min/side, Band Lat/Tri Stretch x 1 min/side.

LIFT: Clean + Push Press/Jerk
                     4 x 3
           Face-Pull 4 x 20

WOD:    3 Rounds- D.B Snatch x8/8, Box Jump x5, Russian twist x20
               2 Rounds- Clean x8, KB Swing x12, V. up x 20
               1 Round- Thruster x8, Burpee x10, row x150m

MWOD: Row 2 minutes, Lax ball pecs on post x1min/side, Band shoulder traction x1min/side, Roll lats x20 passes

Lift: Military
4@70%, 4@80%, 4+@90%

Cossack Squat 3x10/10

WOD:3 RFT
DB Thrusters (25/45) x12/8/6 reps
Plank Row (25/45) x12/8/6 reps
T Get-ups 6/4/3 per arm

MWOD: Row 2mins, Lax ball pecs on post x1min/side, Lax Ball hips and glutes x1min/side, Frog stretch x2mins

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

Side Plank x30sec/side

WOD: EMOTM

Odd:
D/L x3
Clean x3

Even:
Push press x3
Front Squat x3

MWOD: Prowler 2 trips, Lax ball pecs x1min/side, Bully stretch x1min/side, Band pec stretch x1min/side

Lift:Bench
5@75%, 3@85%, 1+ @95%

Band Crab walk+squat  3x12/12

WOD: 40-30-20-10 reps
Walking lunges
DUBs
Sit-ups