W.O.D January 25th, 2010

Warm up:  Ropes & Burpee intervals

"Dime a Dozen"

4 Rounds

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12 Clean & Press Burpees

24 Pull Aparts

36 Squats

48 Sit ups

60 Jax

*Everyone must complete at least two 60 Calorie Rows instead of Jax

Oh yeah, and the vest is coming out tonight!  TEE HEE! 

W.O.D. January 23nd, 2010

Warm up:  Tabata squats & Jumping Jax

"Judy"

50 Thrusters

2 min Jump rope

40 Sit ups

1 min KB Swings

30 Push ups

1 min Burpees

20 Push Press

2 mins Jump Rope

10 Turkish Get ups/arm

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Mel (centre) was our voted in by her other fellow Bootcampers for the title of Renfrew Bootcamper of the Month for December. 

Good Work Mel!!

W.O.D. January 21st, 2010

Warm-up: Burpees x 10, Leg Swings x 10 each way X 2

Stations X 1 min

Squats

Smashes - NEW EXERCISE!

T-bar/ BB Row

AB Rollout

Deadlift

Wipers (no ball)

W.O.D. Jan 20th 2010

The aftermath of Saturday morning's Bootcamp class in Renfrew...

Wam-up: Jax X50, Push-ups X 10, Russian Twists X 50

"TRIPLE THREAT"

750 Ropes

T- Get - ups X 3 mins for Max reps

Lunges X 3 mins for Max reps

Sit-ups X 3 mins for Max Reps

Rower X 750m

W.O.D. January 19th, 2010

Warm-up: DB COMPLEX: RDL x 10, Row x 10, Hang Clean x 10, Squat x 10

"FURY WHIP"

RDL x 40

Box Jumps x 20

Ropes x 100

Floor Press x 40

Burpees x 20

Ropes x 150

DB/KB Swings x 40

SLAMS x 20

200 Ropes

Step-ups (20/leg) x 40

Get-ups (10/arm) x 20

Ropes x 250

Jax x 40

Push-ups x 20

Ropes x 300

W.O.D. January 14th, 2010

Warm-up: Tabata Jax x 5 rounds

"Stations"

AMRAP in 25 mins

Squat

Rower

DB RDL

Slams

DB Row (1 min per arm)

Landmines

W.O.D. January 13th, 2010

W/U: T-Get-ups X10, Back Burpees X10, Side Planks X 1 min per side

"Transmission"

10 Burpees

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20 Wipers

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30 Push-ups

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40 DB/KB Swings

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50 Sit-ups

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40 Wall Balls (Thrusters in Renfrew)

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30 Band Pull Aparts

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20 Lunges

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10 Burpees

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(Arnprior) 50 Step-ups after each exercise

(Renfrew) 60 Jumping Jax after each exercise