Jan 8, 2011

Warm-Up: 20 Mt. Climbers, 20 Band Pull-Aparts, 20 Band Dislocates,

20 Lunges

"Double Or Nothing"
2 Dubs
5 Burpees
4 Dubs
10 Wall Balls
8 Dubs
20 Push-Ups
16 Dubs
40 Sit Ups
32 Dubs
80 Squats

2 Rounds

W.O.D January 6, 2011

W/Up: Ropes X 100, Crunch & Toss X 20, Ropes X 100, Crunch & Toss X 20

52 Pick Up El Diablo

Diamonds - Push Ups

Hearts - Sit Ups

Spades - Squats

Clubs - Dub's (They Rhyme!)

Jack - 11 reps

Queen - 12 reps

King - 15 reps

Ace - Burpees X 10

Joker - Row 250m

ATTENTION RENFREW BOOT CAMPERS!!!
January 8, 2011 (Saturday)
Boot camp will start at 10:00am

W.O.D January 6, 2011

Warm-Up: TABATA Mountain Climbers for 5 rounds

"Blast Off!!!"
AMRAP in 25 minutes

10 Push Ups
5 Star Jumps
10 Push Press
5 Jump Squats
10 V-Sits

Finisher: 50 Dubs

WOD Jan 5th 2011

W-UP: Band Pull aparts X 1 min, Lying Leg Raise X 1 min

"Fiver"

Cleans

Floor Press

Band Chins

Deadlift

Back Extensions

as many 5 rep sets as possible in 5 mins per exercise

Finisher: Tabata Squats 8 rounds (for that diamond hard finish on your arse and legs)

Let your actions today, make you better than you were yesterday

W.O.D January 4, 2011

W/Up: T-Get Ups x 1 min (per arm),

Squat Jumps x 5,

Burpees x 5,

Mt. Climbers x 15

-------------------------------------------

3 Rounds

Weighted Step-Ups x 20 (10 per leg)

Squats x 15

V-Ups x 10

--------------------------------------------

200m Row

---------------------------------------------

3 Rounds

Weighted Sit-Ups x 10

Lunges x 15 (per leg)

Band Good Mornings x 20

--------------------------------------------

200m Row

WOD Jan 3, 2011

W-up: Band pull aparts X 1min, Push-ups X 2 mins

"Resolution Free"

Barbell hang clean to front squat X8

Mountain climbers X 16

Dubs X32


AMRAP 25 mins