LIFT
bench press 4x6@80%
body row 4x15

WOD: EMOTM 12mins
min1-reverse lunge x10
min2-kb swing x10
min3-cossack squat x10
min4-rdl (95/135) x10

MWOD
practice dubs x2mins
chin bar hang xmax
tspine ext on roller xmins
couch stretch x1min/side

LIFT
Military 4x4@85%

Band Crab Walk 4x12/12

WOD
1. 8 min amrap
5 pull up
10 push up
15 bw squat

2. 8 min amrap
5 burpee
10 plank row
15 vup

Mwod:  2 laps, Roll quads & upper back, Roll glutes with ball, Outside hip stretch on bench



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

Weighted Hollow hold 4 x 5 reps of max holds


WOD:  In Honor of Sarah's birthday tomorrow *

1 RFT
29 What?!

29 Body Rows
29 DB Clean & Press (25/45)
29 Vups
29 KB swings
29 Push ups
29 Thrusters (25/45)
29 Rope Slams
29 Burpees

MWOD:
        Skip x 100, Band Hip Stretch x1min/side, Hamstring Stretch x20 reps/side, Squat x2min

LIFT:
     C+J 4 x 3
Hollow Hold w/weight 4x Max hold

WOD: 50 Dubs, 40 Kb swings, 30 V-up, 20 Thruster, 10 Burpee

MWOD:
Skip x100
band hip stretch from rack x1min/side
band distracted hamstring stretch x20 reps/side
bottom squat x2min

LIFT:

a1) squat
4x3@90%

a2) bpa x10
a3) no money x10
a4) band curls x10

WOD: 4 RFT

5 burpees
10 push press
15 sit ups
20 wall balls
run 2 laps

WOD:  2 laps, ROll upper back & tspine ext over roller, Roll traps front on posts, back on floor,
Band lat/tri stretch


Military Press 4 x 6+ @ 80%

Pull ups 4 x max


WOD:  5 RFT

5 Manmakers
10 Deadlifts (65%)
15 V-ups
Prowler Sprint 

Deadlift 4 x 3 @ 90%

DB side raise 4 x 15

WOD:  12 min Amrap

1 DL

1 Clean

1 Push press

1 Burpee bar jump

65/115

*add 1 rep/ round

Mwod:  2 Laps, Roll upper back on roller, Roll chest on post, Band lat/tri stretch, Frog stretch


Bench 4 x AMRAP @ 75%
Body rows 4 x AMRAP


1RFT

1 lap
80  Goblet squats
70  KB swings
60 Walking lunges
50  Sit ups
40 Push ups
30 Pull ups
20 Burpees
10 cal Row

Just a little reminder that tomorrow's class will be a little different since it is the UF Contest (open to everyone)! There is still class, but you will be doing bench, squat and deadlift instead of just one lift. We hope to see everyone there :) it's going to be a great time and there are lots of prizes up for grabs!!

MWOD:
1) skip x100
2) roll lats on roller or softball x20 passes/each
3) t-spine extension on roller x20 reps
4) couch stretch x1min/side

LIFT:
Military Press
4x8@70-75%

body row
4x8

WOD:

3 RFT

Prowler x down and back
tire flip x5
famers x down and back
battle ropes x20

Mwod:  2 laps, Roll legs & upper back, Roll glutes with ball, Band hip stretch from rack, Band hamstring stretch


Deadlift 4 x 5 @ 85%

Band Face pulls 4 x 15

B)  Cossack squats 3 x 6/leg
B2)  Weighted Hollow holds 3 x 6 (3ct)

WOD:  6 RFT

(75/115)

2 Deadlifts
2 Power Cleans
2 Front Squats
2 Push Press

Mwod:  2 laps, Roll upper back and lats, Roll chest on post, Band lat stretch, Couch stretch


Lift:  Bench 4 x AMRAP @ 70%

No money 4 x 15



WOD:  1 RFT

Row 300m
10 Push ups
5 Power Cleans (85/145)
20 Body Rows
5 Push Jerks (85/145)
30 Lunges (15 per)
5 Power Cleans
40 DB Rows (20/arm)
5 Push Jerks
50 Dubs

Reminder!! The UF CONTEST event is now going to be in RENFREW only. But there will still be two sets of prizes-so the Renfrew crew and Arnprior will each have their own set of prizes!! Come one, Come all!!

Mwod:  2 laps, Roll quads & calves, Banded frog stretch, Calf stretch


Lift:  Squat:  4 x 5 @ 85%

Band Curls 4 x 20


B)  4 sets max Pull ups



WOD:  3RFT

Split squats x 10/leg
V-ups x 20

1 arm Push Press x 10/arm (30/45)
Landmines x 20

Tire Flips x 5
KB swings x 20

Mwod:  Row 2 mins, Roll upper back + 20 tspine rotations, Band lat/tri stretch, Stretch wrists


Lift:  Military 4 x 10 @ 65%

Pull ups x max reps/set



WOD:  15 min AMRAP

(75/115)

8 DL
8 Bent rows
8 Hang cleans
8 Push press

*10 burpees if you put the bar down before the set is over

Tuesday, Sept 5th


Deadlift 4 x 8 @ 75%

No money 4 x 10

Deadbug 4 x 3/3


WOD:  1 min stations

Row cal's
Box Jumps
Rope Slams
Sit ups
Wall balls
Body rows
KB swings

MWOD: skip 100, roll calves, couch stretch, band hip stretch
Lift:
A1) Snatch + OHS 4x5
A2) Band X-walk 4x10/10
A3) Hollow hold w/weight 4x30-45

WOD: 1 RFT
10 Clean and press
100m row
8 Clean and press
100m row
6 Clean and press
100m row
4 Clean and press
100m row
2 Clean and press
100m row

MWOD:
band lat tri stretch x1min/side
roll lats on soft ball x1min/side
roll pecs on post x1min/side
roll traps on post x1min/side

Overhead Squat
5x5

WOD

For Time

10 pullups
20 knees to bow
30 box jumps
40 dubs

(75/105)
10 barbell rows 
10 cleans
10 push press
10 front squat 
 
20 burpees
20 cal row
200 meter shuttle run (20 meters down and back x10)