W.O.D. June 9, 2009

warm up: 50 Ropes - 10 Burpees - 50 Ropes, 10 Box Jumps, 10 Situps X 2

W.O.D.

"Platinum Blonde"

10 Pushups

20 DB Clean and Press

30 Lunges/Leg

100 Jump Rope

.

10 DB Clean and Press

20 Lunges/Leg

30 Pushups

100 Jump Rope

.

10 Lunges/Leg

20 Pushups

30 DB Clean and Press

100 Jump Rope

.

Finisher: 250m Rower

W.O.D. June 8th, 2009

Important Annoucement: Arnprior Bootcamp on Thursday night will be held at 5:30 instead of the usual 6pm.
So make plans to be there a little earlier than usual.

Warm up: 50 Medicine ball Twists, 50 Jump rope, 10 Burpees

W.O.D.

"Powdered Meat"

50 Sit ups

25 Squats

50 Sit ups

30 Second Intervals of :

Jumping Jax

Shuffle Splits

Burpees

25 Squats

50 Sit ups

25 Squats

Finisher: Team Row

And it's so easy to use! All you do is add water...Something every Bootcamper should include in their diet...Maybe not before class though..

On a serious note, for all you Campers' in need of a protein supplement, we are going to be having a sale on our Neo Genixx Mango Splash coming soon.

Perfect for a refreshing post workout shake. Ask us for details.

W.O.D. June 6th, 2009

Today I just want to send out my well wishes to Julie, one of our Arnprior Bootcampers, and of course our previous Transformation Challenge winner. Julie got hitched this weekend, and what a beautiful weekend weather wise. Congrats Julie! Have fun in Vegas...but not too much fun...

Warm up:

Rower 250m

W.O.D.

"Dirty 30"

Box Jumps x 30

Jumping Jax x 30

KB Swings x 30

Lunges x 30

Push Press x 30

Jump Squats x 30

Push ups x 30

Thrusters x 30

Burpees x 30

W.O.D. June 4th, 2009

Warm up: Jumping jax x 1 min, Push ups x 15, Squats x 20 x 2 rounds

W.O.D.

"Almost Famous"

15 DB snatches/arm

25 Dubs or 100 Jump rope

15 DB Swings

25 Dubs or 150 Jump rope

15 Thrusters

25 Dubs or 200 Jump rope

15 Clean & Press

25 Dubs or 250 Jump rope

15 DB High Pulls

25 Dubs or 300 Jump rope

Finisher: 50 Burpees

W.O.D. June 3rd, 2009

"Diamond Cutter"
For Time...
150 x Squats

Every minute on the clock you perform 10 x Box Jumps, then continue with your squats.

The clock keeps running until you are done with 150 squats.

Finisher: Leg Raises x 20 & Lying Knees to Elbows x 20 x 3 rounds

Hey everybody, if you have a minute, check out Paul's blog. He throws out some props to a couple of hard-working bootcampers.

Here's the link: http://www.ultimatefitnessgyms.blogspot.com/
Be fore-warned, this blog may offend some viewers....

W.O.D. June 2/09

This week is the last week to get your measurements and pics done so make sure you get in on the action and get it all done. Prizes to be had.

Squat, Push, Squat

4 rounds

20 DB Swings

40 Push Press

60 Squats

40 Lunges

20 Push ups

W.O.D. June 1st, 2009

This is the start of the June/July Transformation Challenge. Make sure to get your pic taken, and get measured up. Also, don't forget to kick ass in every WOD!!!

Big Time!

Warm up: Jump rope x 500

W.O.D.

"52 Pick up El Diablo"

Hearts - Burpees

Clubs - Sit ups

Diamonds - Push ups

Spades - Squats

Jack-11 reps

Queen-12 reps

King-15 reps

Aces - Turkish get ups

Jokers - Surprise!