W.O.D. July 14, 2009

warm up: Tabata Squats X 5 rounds, 10 Pushups

W.O.D.

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"Beach Ball"

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Ball Twists x 50

Sandbag Row x 20

Wall Balls x 50

Sandbag Clean and Press x 20

Ball Slams x 50

Sandbag Squats x 20

Ball Ab Circuit

Sandbag Lunges x 20

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3 Rounds for Time!

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250m Rower

W.O.D. July 13th, 2009

Warm up: 10 Push ups, 10 Squats, Jumping Jax x 20 x 3 rounds

"Mighty Monday"

AMRAP

10 rep Stations of...

Dead Lift

Blast Strap Chins

Weighted Squats

3 way Shoulders

Burpees

Ab Curcuit

*Everyone must jump rope in between stations until everyone is completed their exercise.

W.O.D. July 11, 2009

Just another reminder that Bootcamp class in RENFREW will be at 10:30 tomorrow morning.

"Twisted Fifty"

FOR TIME

50 Jump Rope

50 Thrusters

50 Push ups

50 DB Swings

50 Box Jumps

50 DB Snatches (25/arm)

50 Sit ups

50 Burpees

50 Jump rope

ABC....easy as 1 2 3.....Go!

W.O.D. July 9, 2009

warm up: Plank x 1 min, Jax x 1 min, Jump Rope x 1 min, X 2

W.O.D.

5 Rounds for Time!

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Burpee Press x 12

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Situps x 30

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Weighted Squats x 12

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Pushups x 30

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Finisher: 250m Row

Karen caught the Prowler flu....

...So did Mark

W.O.D. July 8th, 2009

Warm up: Squats x 10, Jump Squats x 10, Squats with hold x 10 x 3 rounds

W.O.D.

"Billie Jean"

5 Rounds

20, 15, 10, 15, 20 reps of....

Wall Balls/Thrusters

DB Swings

Lunges/leg

Medicine Ball Twists

Step ups/leg

25 Dubs/ 125 Jump ropes

W.O.D. July 7, 2009

warm up: Weighted Squats x 10, weighted Lunges x 10/leg, 3 way shoulder

10 Pushups and 10 Situps between each exercise

W.O.D.

"Peace out, M.J."

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Deadlifts x 10

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Burpees x 10

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Deadlifts x 10

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Stage Jumps x 10

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Deadlifts x 10

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Jump Rope x 100

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finisher: Moon walk

W.O.D. July 6th, 2009

It's time to get back in action! First I want to congratulate Kristy, a Renfrew Bootcamper, for tying the knot last weekend. Still looking for a final count of how many times that wedding dress had to be taken in...Oh ya!
Ok, also I want to let the Renfrew Bootcampers that class WILL BE AT 10:30AM ON SATURDAY, JULY 11TH.

Warm up: Tabata Jumping jax x 5 rounds

W.O.D.

"Welcome Back"

15 Push ups/Squats/DB Press/DB Rows per arm

14 Push ups/Squats/DB Press/DB Rows per arm

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1 Push up/Squat/DB Press/DB Row per arm

*Try to keep the Presses strict, with no dipping.