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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