MWOD:
Row 300m
Smash traps and armpit on LAX Ball x 2 minutes/side
Band Lat/Tri stretch x 1 minute/side
Samson stretch x 1 minute/side
LIFT:
a) Military: 7 x 3 @ 75%
b) Chins 7 x 3
WOD: 52 Pick-Up!
Diamonds: Push-ups
Hearts: Plank Row
Clubs: Squats
Spades: V-ups
King: 15
Queen: 12
Jack: 11
Ace: 5 Burpees
Friday, October 30, 2015
Wednesday, October 28, 2015
Monday, October 26, 2015
Friday, October 23, 2015
MWOD:
1) 100 ropes, 10 jax, 10 squats
2) T-spine ext on roller x 30 reps
3) Band lat/tri stretch x 1 min/side
4) Stretch wrists & forearms x 1 min/side
5) Stretch calves & ankles x 1 min/sid
LIFT:
A1) Clean & Jerk
4,2,1,1,1,1, (6 sets)
WOD:
"Fight Gone Bad"
3 x 5 min rounds of;
Wall Balls
SDHP
Box Jump
Push Press
Row for Cals
*1 min rest between rounds*
1) 100 ropes, 10 jax, 10 squats
2) T-spine ext on roller x 30 reps
3) Band lat/tri stretch x 1 min/side
4) Stretch wrists & forearms x 1 min/side
5) Stretch calves & ankles x 1 min/sid
LIFT:
A1) Clean & Jerk
4,2,1,1,1,1, (6 sets)
WOD:
"Fight Gone Bad"
3 x 5 min rounds of;
Wall Balls
SDHP
Box Jump
Push Press
Row for Cals
*1 min rest between rounds*
Thursday, October 22, 2015
MWOD:
1) Row 2 mins
2) Roll upper back with ball on floor x 1 min
3) Band distracted hips on post x 1 min/side
4) Band internal rotation shoulder x 1 min/side
5) Band lat/tri stretch x 1 min/side
LIFT:
A1) Bench:
3@70%
3@80%
3+@90%
A2) Body Row:
3x10
WOD:
A) 3 RFT
10 pwr cleans
15 wall balls
B) Hips and Ankles MWOD:
Smash calves x 2 mins/side
Stretch calves + ankles x 2 mins/side
Med ball gut smash x 2 mins/side
1) Row 2 mins
2) Roll upper back with ball on floor x 1 min
3) Band distracted hips on post x 1 min/side
4) Band internal rotation shoulder x 1 min/side
5) Band lat/tri stretch x 1 min/side
LIFT:
A1) Bench:
3@70%
3@80%
3+@90%
A2) Body Row:
3x10
WOD:
A) 3 RFT
10 pwr cleans
15 wall balls
B) Hips and Ankles MWOD:
Smash calves x 2 mins/side
Stretch calves + ankles x 2 mins/side
Med ball gut smash x 2 mins/side
Wednesday, October 21, 2015
Tuesday, October 20, 2015
Monday, October 19, 2015
Mwod: Row 2 mins, Bottom squat x 1min, Roll quads x 20 passes each, Couch stretch x 2mins/side, Roll calves on barbell x 1min/side, Test bottom squat x 1 min
Squat 4 x 6 @ 75%
WOD: DB complex x 8 rounds-only rest between rounds
6 Lunges/leg
6 Alt DB snatches/arm
6 Thrusters
6 DB rows
6 RDL's
Attention Renfrew Bootcampers! Class will be at 9am this Saturday, Oct 24th!
Squat 4 x 6 @ 75%
WOD: DB complex x 8 rounds-only rest between rounds
6 Lunges/leg
6 Alt DB snatches/arm
6 Thrusters
6 DB rows
6 RDL's
Attention Renfrew Bootcampers! Class will be at 9am this Saturday, Oct 24th!
Friday, October 16, 2015
FRIDAY, OCTOBER 16, 2015
MWOD:
1) 100 Ropes
2) T-Spine ext on roller x 30 reps
3) Band shoulder internal rotation stretch x 1 min/side (band on elbow, hand behind back)
4) Couch stretch x 1 min/side
5) Bottom squat x 3 mins
LIFT:
Bench + 5lbs to WM
5 @ 65%
5 @ 75%
5 + @ 85%
WOD:
Death by clean and press
Min 1- 1 rep
Min 2- 2 reps
Min 3- 3 reps
Till Failure
THURSDAY, OCTOBER 15, 2015
MWOD:
1) Row 250m
2) Pre-squat hip opener x 1 min/side
3) Band distracted hamstring stretch x 1 min/side
4) Band shoulder traction x 1 min/side
5) Bottom squat x 2 mins
LIFT:
Squat
3 @ 70%
3 @ 80%
3+ @ 90%
WOD:
A) Work up to 3 RM T-get up
B) 10 min AMRAP:
10 D.B. Snatch RH
10 Lying Leg Raises
10 D.B. Snatch LH
10 Body Rows
MWOD:
1) 100 Ropes
2) T-Spine ext on roller x 30 reps
3) Band shoulder internal rotation stretch x 1 min/side (band on elbow, hand behind back)
4) Couch stretch x 1 min/side
5) Bottom squat x 3 mins
LIFT:
Bench + 5lbs to WM
5 @ 65%
5 @ 75%
5 + @ 85%
WOD:
Death by clean and press
Min 1- 1 rep
Min 2- 2 reps
Min 3- 3 reps
Till Failure
THURSDAY, OCTOBER 15, 2015
MWOD:
1) Row 250m
2) Pre-squat hip opener x 1 min/side
3) Band distracted hamstring stretch x 1 min/side
4) Band shoulder traction x 1 min/side
5) Bottom squat x 2 mins
LIFT:
Squat
3 @ 70%
3 @ 80%
3+ @ 90%
WOD:
A) Work up to 3 RM T-get up
B) 10 min AMRAP:
10 D.B. Snatch RH
10 Lying Leg Raises
10 D.B. Snatch LH
10 Body Rows
Wednesday, October 14, 2015
Tuesday, October 13, 2015
MWOD:
1) 100 reps- 10 Jax, 10 Squats
2) Lax ball traps + upper back x 2 mins/side (TIME IT!)
3) Band distracted hamstrings x 1 min/side
4) Couch stretch x 1 min/side
5) Stretch calves + ankles x 1 min/side
LIFT:
A) Deadlift:
3 @ 70%
3 @ 80%
3 + @ 90%
B) Stiff Leg Deadlift:
5x5 @ 50%
WOD:
A) 6 minute intervals:
Row 40 sec/ Rest 20 sec
B) 6 minute intervals:
Wall Balls 30 sec
Rest 30 sec
1) 100 reps- 10 Jax, 10 Squats
2) Lax ball traps + upper back x 2 mins/side (TIME IT!)
3) Band distracted hamstrings x 1 min/side
4) Couch stretch x 1 min/side
5) Stretch calves + ankles x 1 min/side
LIFT:
A) Deadlift:
3 @ 70%
3 @ 80%
3 + @ 90%
B) Stiff Leg Deadlift:
5x5 @ 50%
WOD:
A) 6 minute intervals:
Row 40 sec/ Rest 20 sec
B) 6 minute intervals:
Wall Balls 30 sec
Rest 30 sec
Friday, October 9, 2015
Thursday, October 8, 2015
MWOD: Row 300m, Lax ball traps + upper back x 2 mins/side (time it), Band lat/tri stretch x 1min/side, T-Spine ext on roller x 30 reps, Couch stretch x 1 min/side
LIFT: Military- 5@75%, 3@85%, 1@95%, Max@85%
WOD: A) 8 min AMRAP
DB Floor Press x8
Plank Row x8
Band Pull Apart x16
B) 8 min AMRAP
HR Push-ups x10
Body Row x10
DB Side Raise x10
LIFT: Military- 5@75%, 3@85%, 1@95%, Max@85%
WOD: A) 8 min AMRAP
DB Floor Press x8
Plank Row x8
Band Pull Apart x16
B) 8 min AMRAP
HR Push-ups x10
Body Row x10
DB Side Raise x10
Wednesday, October 7, 2015
Tuesday, October 6, 2015
Mwod: Skip x 100, 10 Jax, 10 Squats
Roll upper back & Lats x 2 mins
Roll pecs on post with ball x 1 min/side
Band internal rotation x 1 min/side
Bench 5 @ 75%, 3 @ 85%, 1 @ 95%, max reps @ 85%
ss Band pull aparts 3 x 20
3 RFT
20 Alt 1 arm KB swing
20 KB squat
20 Left arm drunk lunge
20 Right arm drunk lunge
20 KB SDLHP
Roll upper back & Lats x 2 mins
Roll pecs on post with ball x 1 min/side
Band internal rotation x 1 min/side
Bench 5 @ 75%, 3 @ 85%, 1 @ 95%, max reps @ 85%
ss Band pull aparts 3 x 20
3 RFT
20 Alt 1 arm KB swing
20 KB squat
20 Left arm drunk lunge
20 Right arm drunk lunge
20 KB SDLHP
Monday, October 5, 2015
Saturday, October 3, 2015
MWOD:
T-spine extension on roller x20 reps
Lax ball traps and subscap (armpit) x2 min
Couch stretch x1 min/side
Stretch and roll forearms x2 mins/side
LIFT:
Military Press
3 @ 75%
3 @ 80%
3 @ 90%
Max reps @ 70%
WOD:
A) 4 sets Chin-ups (max reps)
B) 52 Pick-Up - # Cards only
Hearts: Push-Up
Diamonds: DB Push Press
Clubs: Plank Row
Spade: Body Row
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