W.O.D. October 15th, 2009

Warm up: 100 Jump rope, 10 Burpees, 15 Squats, 100 Jump rope

"Lunge Buffet"

AMRAP in 25 mins

Weighted Walking Lunges

10 DB Clean & Press

10 Sit ups

Weighted Walking Lunges

10 DB Snatches/arm

10 Burpees

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.....and repeat

October 14th, 2009

Warm-up: 10 burpees, 20 squats, 50 ropes x 2

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"52 Pick-up"

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Diamonds = Sit-ups

Spades = Burpees

Hearts = Push-ups

Clubs = Squats

W.O.D. Oct 13th 2009

W-up: T-get ups X 10 per arm, 20 Jumping Jax, Partner Med ball throws X 10 each.

"Complex-it"

Complex #1: Push-ups X 8, DB deadlift X 8, DB push press X 8, DB front Squat X8

Complex #2: Sit-ups X 8, Burpees X 8 (chest to the floor), KB Swings X 8, KB/DB snatch X 8/arm.

Perform each complex for 3 rounds, rest no longer than 1 minute between sets.

HAPPY THANKSGIVING CAMPERS!!!

Renfrew Noon Hour Bootcampers

(Picture organized by Gemma the photography lady)

W.O.D. October 10th, 2009

Well, we have a few things to cover...



First, I wanted to post up the pics of both the Renfrew & Arnprior Bootcampers of the month for September. As you can see in their pics, they both recieved a 2lb jug of protein, and some NeoLean fat burners for their efforts. Both ladies bring their "A" game every single class, and rise to the challenge of lifting some kick-ass heavy weights!! Keep up the awesome work girls!


Jenn- Arnprior Bootcamper

Margaret- Renrew Bootcamper

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Ok, time for the W.O.D. for October 10th! Thanksgiving weekend.....probably the weekend where the most calories get ingested throughout the whole year.
Let's try to keep things in perspective and keep our food choices to the ones that will help our battle, and not to come back on Tuesday and say "I have to work hard today cause I ate my face off all weekend long!!"
Let's not do that, capeesh?

Warm up: 100 Jump rope, 10 Dubs, 10 Push ups, 10 Dubs, 100 Jump ropes

"Thanksgiving Meltdown"

100 Squats

90 Jumping Jax

80 Sit ups

70 KB Swings

60 DB Snatches

50 Push Press

40 Calorie Row

30 Box Jumps

20 Thrusters

10 Burpees

W.O.D. October 8th, 2009

Warm up: Jump rope x 100, 10 Dubs, Jump rope x 100, 10 Dubs, Jump rope x 100

"Tag Team"

150 Push ups

150 Lunges

150 V-sits

150 Wall Balls

W.O.D Oct 7th 2009

Hey Folks, a quick reminder that we are having a Refferral contest for all Ultimate Fitness family members during the month of October. I definately want to think that you crazy BC'ers will be the ones bringing in your friends and battling for the prize at the end of the month. Who wants to win?

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W/U: Sit-ups X 20

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Lying Leg Raise X 20

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Med Ball Twists X 50

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"Pull Station"

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Deadlift

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DB Snatch

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Horizontal Chins (or blast strap chins in the Frew)

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Plank Row

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Barbell cleans

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Band Pull aparts

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Each station is 75 seconds followed by 30 seconds of Burpees

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KICK SOME BUTTS TODAY!