MWOD: Row x 2 minutes, smash forarms on barbell sleeve x 1minute/side, smash glutes  on lax ball x 1minute/side, stretch wrists and forearms on floor x 1minute/side, Tspine ext on roller x 30 reps, Roll lats x 1 minute/side

BENCH MARK:

Squat 80% x max reps
Chins 1 set max reps
Clean and press x 2 minutes(75/135)
Push-ups x 1set max reps
Burpees x 2 minutes
Dubs x 2 minutes
500m row

Mwod:  Row 2 mins, Tspine ext over roller x 15, Band hip stretch from rack x 2mins/side, Roll glutes w ball x 1min/side, Band shoulder traction x 1min/side

Bench:   3 @ 70%, 3 @ 80%, 3+ 90%

WOD:

8 Mins AMRAP:
- 8 Renegade Row
- 8 Wall Ball's

~ Rest 2 min

8 Mins AMRAP:
- 8 Front Squat (65/95)
- 8 DB snatch (4/arm)

Mwod:  Row 2 mins, Roll upper back and traps with 2 lacrosse balls ON FLOOR x 1min, Roll lats x 20 passes each, Band lat/tri stretch from rack x 1min/side, Roll glutes x 1 min/side

Military 5 @ 65%, 5 @ 75%, 5+ @ 85%

WOD:  1-2-3-4-5-6-5-4-3-2-1 reps of:

Chins/Body rows
Box Jumps
Burpees

MWOD: Outside hip stretch x 1 minute/side, band shoulder traction x 1minute/side, band tri/lat stretch x 1minute/side, bottom squat x 2 minutes

W.O.D.
# 1
25 thrusters
50 dubs
20 thrusters
40 dubs
15 thrusters
30 dubs
10 thrusters
20 dubs
5 thrusters
10 dubs

#2 
 (if time)
Row - 250m
50 Pull aparts 
Row -200
10 Chin-ups
Row 150
50 Pull aparts

NO BOOTCAMP IN RENFREW: SATURDAY JULY 26! COME WORKOUT IN ARNPRIOR!

MWOD:  Band Hamstring stretch x 1 minute/side, Lax ball glutes x 1 minute/side, Couch stretch x 1 minute/side, Band shoulder traction x 1 minute/side

LIFT: Deadlift- 5 @ 65% 5 @ 75% 5 + @ 85%

WOD:
3 RFT
Run 1 laps of building
30 squats
20 body rows
10 push-ups

Mwod:  Row 1 min, Roll upper back on floor with 2 lacrosse balls-use the "driving the truck" method x 1min,  Roll lats with roller x 20 passes each, Frog stretch x 2mins, Band hip stretch from rack x 2 mins/side

Bench:  5 @ 65%, 5 @ 75%, 5+ @ 85%

AMRAP in 15 mins-add 2 reps to each exercise each round

4 DB RDL's
4 Hand release Push ups
4 Lunges/leg
4 Back Extensions

I think we are due for some Klokov....

MWOD: Bottom Squat x 2 min, roll quads and glutes x 2 minutes. tspine ext on roller x 30reps, Band shoulder traction x 1 minute/side, band shoulder traction x 1 minute/side

NEW MWOD SKILL: Perneacs smash (calf mash 2.0)

LIFT : Military Press Test 3RM (15minutes)

EMOTM x 10 Minutes
Squat Cleans x 2 80% of what you lifted last time

Mwod:  Run around building, Bottom squat x 1 min, Roll legs including calves x 1 min/side, Couch x 2mins/side, Stretch calves x 2mins/side, Roll chest & shoulders x 1 min

Squat 5 @ 65%, 5 @ 75%, 5+ @ 85%

For Time

21 Push Press
21 Body rows
6 Box Jumps

15 Hand release Push ups
15 DB Rows/arm
6 Box Jumps

9 Thrusters
9 SDLHP
6 Box Jumps

MWOD: ROW 200M, BAND HAMSTRING X1MIN/SIDE, BOTTOM SQUAT X2MIN, LAX BALL TRAPS AND UPPER BACK X2MIN.

DEADLIFT: 5@75% - 3@85% - 1@95% - TEST 1RM

WOD: "SATAN'S WHISKERS"

3RFT:
- 10 CHINS
- 10 FRONT SQUATS
- 10 BURPEES

Mwod:  1 lap around the building, Roll legs x 20 passes/side, Roll calves on barbell x 1min/side, Stretch calves x 2mins/side, Pre-squat hip opener x 2mins/side-FREESTYLE, Roll chest and shoulders x 1min,  Bottom squat x 1min

Squat- 5 @ 75%, 3 @ 85%, 1 @ 95% TEST 1 RM


WOD:  3 Rounds for time

10 Chins
10 Clean & Jerk
10 Box Jumps

MWOD: Roll lats and triceps on bar x 1 minute/side, Band Tri/Lat stretch x1 minute/side,  Lax ball pecs on post x 1 minute/side, Couch stretch x 1 minute/side, Bottom Squat x 3 minutes

LIFT:
Bench Press  5 @ 75%  3 @ 85% 1 @ 85% TEST 1RM

WOD: 52 Pick-Up

Hearts- DB Floor Press
Diamond- DB Row
Spade - DB Front Squat
Club - DB Snatch

Mwod:  Row 2 mins, Outside hip stretch x 1min/side, Band hamstring stretch x 1 min/side, Lacrosse ball glutes x 1 min/side, Couch x 2mins/side

Deadlifts 3 @ 70%,  3 @ 80%, 3+ @ 90%

WOD:  12 min AMRAP

OH Lunge x 10/leg
Suitcase carry down & back
Waiters carry down & back
Jump squat x 10

MWOD: Stretch wrists and forearms x 1minute/side,  Couch stretch x 1 minute/side, band should traction x 1 minute/side, band tri/lat stretch x 1minute/side


LIFT: Military Press 5 x 4reps


WOD:

ABDOMINUS 2.0 - 1 Round For Time

AB Wheel x 15

Prowler Sprint x down+back (high)

V-Ups x 20

Burpee Broad Jumps x 15

Leg Raises x 30

Prowler x down + back(low)

Russian Twist x 40

Dubs x 30

Sit-ups x 50

Prowler x down+ back (high)

Plank x 20 shoulder touches

Rower x 250

Mwod:  Row x 1min, Stretch wrist/forearms x 1min, Band lat/tri stretch x 2 mins/side, Roll chest with lacrosse ball x 1min, Super frog w 45lb plate x 2mins/side

LIFT:  Front squat 5 x4 reps

15-12-9-12-15 reps of:

Goblet squats
Box Jumps
DB RDL's

Mwod:  Tspine ext over roller x 15, Roll lats x 1min/side, Outside hip stretch on bench x 2mins/side, Couch x 2mins/side

Lift:  Bench 3 @ 70%, 3 @ 80%, 3 @ 90%

WOD:  AMRAP in 12 mins

20 Dubs
15 V-ups
5 Deadlifts (75%)

WOD: Smash Calves on BB x 2 minute/side, Stretch calves and ankles x 1 minute/side, Outside hip stretch x 1minute/side, Band Pec stretch x 1 minute/side, Frog Stretch x 1 minute/side

LIFT: Squat 3 @ 70% 3 @ 80% 3 + @ 90%

WOD: 3 RFT

400m Run
21 KB Swings
12 Chins

Mwod:  Frog stretch x 2mins, Band hamstring stretch x 2 mins/side, Lacrosse ball upper back & traps x 2mins, Stretch wrists and forearms x 2mins, Bottom squat x 2 mins (DO THIS LAST!)

A)  10 mins
Push press for reps....

1 Deadlift
1 Hang clean
1 Full clean


*everytime you put the bar down on press, start from deadlift
Press reps is score.



B)  10 min AMRAP

750m Row
75 BW squat
75 Ropes
75 Med ball twist

MWOD:  Band Hamstring Stretch x 1 minute/side,  outside hip stretch x 1 minute/side, Band Shoulder traction x 1 minute/side stick external rotation stretch x 1minute/side

Deadlift- 5 @ 65% 5@ 75% 5+@85%


WOD:
1 Round For Time -

Run x 200m
50 Squat
50 Push-ups
50 sit ups
Run 200m

NO BOOTCAMP IN RENFREW TONIGHT!!!

MWOD: Couch Stretch x 1 minute/side, frog stretch x 2 minutes,  band shoulder traction x 1 minute/side, band tri/lat stretch x 1 minute/side


LIFT: Bench Press  5@ 65% 5 @ 75% 5+ @85%


WOD:  Max rounds in 15 mins

15 DUBS
10 KB swings
5 Chins/10 Body rows

Mwod:  Roll quads & adductors x 1 min/side, Roll chest & shoulders x 1 min, Couch x 2 mins/side, Stretch calves x 2mins/side, Bottom squat x 1min


Squat- 5 @65 %, 5 @ 75%, 5 + @ 85%


8 rounds for max reps

20 seconds of hang power cleans (75/135)
20 seconds rest
20 seconds of push press (75/135)
20 seconds rest