Mwod:  Row 2 mins, Roll upper back with lacrosse ball x 2 mins, Band lat/tri stretch x 2mins/side, Bottom squat x 2 mins

Lift:  Bench  3 @ 70%, 3 @ 80%, 3+ @ 90%

WOD:  For time

40-30-20-10 reps

Wall Balls
Plank Rows
KB Swings

Mwod:  Run 2 laps, Roll lats x 20 passes/side, Roll Quads x 20 passes/side, Roll chest w ball x 1min/side, 


"Saturday Morning" 
1 RFT

50 BW squats
40 D.B Push press
30 Chins
20 V-ups
10 Burpees

20 T-get ups (10 per)

10 Burpees
20 V-ups
30 Push ups
40 Body Rows
50 DB lunges (25 per)

PLEASE NOTE: RENFREW BOOTCAMP IS AT 9AM ON SATURDAY DUE TO NUTRITION SEMINAR!

MWOD: Row x 2 minute/side
               Stretch calves x 2 minute/side
               Roll Forearms x 2 minute/side + stretch wrists on floor x 1 minute

LIFT: Bench 5@65% 5@75% 5@85% - Add 5lbs to working max

Skill: Cleans 3 Position clean x 10 minutes

WOD:
Full Squat Clean x 1
Skipping x 3
Add 5lbs to each successful round until you can't complete another round

Mwod:  Row 2 mins,  Roll glutes w lacrosse ball x 2mins/side, Couch stretch x 3 mins/side


Squat 3 @ 70%, 3 @ 80%, 3+ @ 90%

WOD:  EMOTM x 3 rounds

Minute 1:  6 Power cleans (75/135)
Minute 2:  10 DB Snatches (5 per)
Minute 3:  12 Box Jumps
Minute 4:  Row 200m
Rest 1 min

*make sure to get your challenge done in a minute, the clock doesn't stop....if by chance you don't, you will be adding 5 burpees to your post wod finisher :)

MWOD: 1. Run 2 laps of building
               2. Tspine ext. on roller x 30reps
               3. Band Shoulder Traction x 2 minute/side

LIFT: Military Press 5 @ 75%
                                  3 @ 85%
                                 1+@ 95%
WOD:
A) 10 Min AMRAP
3.6.9.12.15.....
KB swings
Push-ups

B) Max Plank Hold
-Front
-Left side
-Right side

Mwod:  Run 2 laps of building, Roll quads x 20 passes each (one at a time), Band hamstring stretch from rack x 3 mins/side

Deadlift:  Add 5 lbs to working max* 5 @ 65%, 5 @ 75%, 5+ @ 85%


AMRAP in 15 mins

10 Renegade Rows
10 Wall Balls
10 SDLHP
20 Cal row

Saturday Bootcamp

MWOD: 50 Jumping Jax
               Band Tri/lat stretch x 3 minute/side,
               roll triceps and forearms x 3 minute/side,
               Couch stretch x 2 minute/side

 Linda (aka "3 bars of death")
 10/9/8/7/6/5/4/3/2/1 reps rounds for time

- Deadlift (135/225)
-Military Press (55/95)
- Front squat (55/95)