W.O.D. June 26/2010

LAST BOOTCAMP CLASS FOR A WEEK!!! MAKE IT COUNT!

........

Warm-Up: Turkish Get-ups X10/arm, Plank 1 min

"LIZ Mountain"

10 rounds

Burpees X 10

V-ups X 10

Mountain Climbers X 50

W.O.D. June 25, 2010

BENCHMARK TIME!!!

ARE YOU MAKING PROGRESS?

Warm-Up: 200 Ropes, 20 Russian Twists, 3 Way Shoulders + 10 Squats

"Bench Mark"

1. Max Push-Ups x 2 Minutes (Chest to Floor)

2. Max Sit-Ups x 2 Minutes ( Elbows Touch Knees)

3. Max Burpees x 2 Minutes ( Chest to Floor)

4. Max Weight Turkish Get-Ups x 5/arm
5.Max Dubs x 2 Minutes

6. 500m Row

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*2 Minute Rest Between Each Event*

W.O.D. June 23, 2010

Warm up: DB Complex- For Time

DB snatch x 5/arm

DB Clean & Press x 5/arm

Front Squat x 10

Reverse Lunges x 5/leg

High Pulls x 10

DB Rows x 5/arm

DB Sumo DL x 10

..........................

^^^^^^^^^^^^

"A Team"

100 Reps per exercise/per team

Hang Cleans

V-ups

BB Squats

Dubs

Dead lifts

Pull Aparts

............................

^^^^^^^^^^^^^

So, this being a team effort, hopefully we get more than one person out in Arnprior...

:) :) :) :) :)

Hit this W.O.D. like B.A. Baracus would!

W.O.D. June 22nd 2010

Warm-Up: 100 Ropes, 50 Backwards, 50 Left Foot, 50 Right Foot, 100 Ropes

.

"Where's Betty Swallocks"
.
T-Gets x 5/arm
RDL's x 15
.
T-Gets x 5/arm
Squat Jumps x 15
.
T-Gets x 5/arm
Lunges x There and Back
.
T-Gets x 5/arm
DB Row x 15/arm
.
Finisher: 500m Rower Race

W.O.D. June 21, 2010

Warm up: 50-10-50, T.G.U's x 5/side

"Squat, Push, Squat!"

4 rounds for time

***

20 KB Swings

40 Push Press

60 Squats

40 Lunges

20 Push ups

June 18, 2010 --"High 5!"

Warm Up: 2 ROUNDS --Inch worm, push ups (x5), band pull aparts (x10)

~~~~~~~~~~~~~~~~~~~~~~~~~~

"High 5!"

(AMRAP in 30 min.)

5 T.G.U's/arm

10 Burpees

15 K.B Swings

20 Sit-Ups

25 Wall Balls

W.O.D. June 17th, 2010

Happy B-day Isabelle

(Tomorrow)

.

Warm up: 1 min ropes, 1 min split jumps, 1 min T.G.U's/arm

^^^^^^^^^^^^^^

"39"

AMRAP 39 mins

39 Box Jumps

39 Push Ups

39 Sit ups

39 Burpees

^^^^^^^^^^^^^^

Finisher: V-ups x 20, Russian Twists x 40, Saxon Side Bends x 10/side