Thurs Mar 31/16

Deadlift  4X6 @75-80%


WOD;

15 min AMRAP

8 DL
8 BB Row
8 Hang clean
8 Push Press

10 burpees everytime you put down the bar












Wed Mar 30/16

2ct pause Bench 4X2

WOD:

10 Body row
20 Push-ups
30 v-ups
40 KB Swings
50 Dubs


Tues Mar 29/16

2ct Pause Squat 4X2 @75ish

Monday Mar 28/16

MWOD:
1) Row 300m
2) Roll T-spine 20 passes
3) T-spine Ext on roller 20 reps
4) Band shoulder traction X1min/side
5) Couch stretch X1min/side


Lift:   A1)Military Press  5X8 reps
         A2) Strict chins  5X 50% of your max reps


WOD:   2RFT

25 T2B
50 Body rows
50 push-ups
25 Box Jumps

  

MWOD: Row 250M, lax ball glutes x2 mins/side, brand hamstring stretch from post x20 bends/side
banded super frog x2 mins, t-spine ext. on roller x20 reps

Lift: 2 ct Pause Deadlift

4x5@70ish%

Wod:
10 Min AMRAP
A)
2-4-5-8-10-12
db step ups
db plank row

B)
20 v-ups
40 russian twists
20 v-ups

Mwod:  Row 2 mins, Band hip stretch from rack x 2mins/side, Stretch wrists on floor x 2mins, Roll upper back ON FLOOR with ball x 1min, Band lat/tri stretch x 2mins/side


Cleans skills x 6 mins

Lift:  Work up to heavy triple (4 x 3)


WOD: 

Twisted Lizzy- 
10 Rounds for time of:

10 DB Thrusters 
10 Burpees

*ATTENTION RENFREW MEMBERS:  THERE WILL BE NO CLASS ON EASTER MONDAY IN RENFREW, BUT ARNPRIOR CLASS WILL RUN AS PER USUAL.

Mwod:  Row 2 mins, Bottom squat x 2mins, Couch x 2min/side, Roll glutes x 1 min/side, External rotation stretch with stick x 1 min/side


2 ct Pause Squat 4 x 5 reps @ 70%-ish


WOD:  Tabata YA!

For max reps each exercise, 20 on/10 off, x 8 rounds each

DUBS
Rest 2 mins

Squats
Rest 2 mins

Row Cals
Rest 2 mins

Mwod: Row 2 mins, Roll upper back x 20 passes, Tspine extension over roller x 10, Band lat/tri stretch x 2 mins/side, stretch wrists on floor x 2mins


Lift:  Push Press  work up to heavy triple (5 x 3)

Chins:  Max reps in 6 mins

WOD:  AMRAP in 12-15 mins

10 Renegade rows
20 KB swings
30 Dubs
40 Russian Twists

Mwod:  Row 2 mins, Lax ball glutes  x 2mins/side, KB pec smash x 2mins/side, Banded super frog x 2 mins

Deadlift  5 @ 65%, 5 @ 75%, 5 @ 85%, 2 @ 95-97.5%


WOD:  For time

10 Hang cleans
30 Push ups
20 Hang cleans
20 Push ups
30 Hang cleans
10 Push ups