W.O.D. April 30, 2009

Warm Up: Sand Bag Relay - lunges down with sandbag on right shoulder, lunges back with sandbag on left shoulder then 5 clean press.

W.O.D.

"Fury Whip"

40 DB Snatches (20/arm)
20 Box Jumps
100 Jump Ropes

40 Push Press (20/arm)
20 Burpees
150 Jump Ropes

40 Sit Ups
20 Ball Slams
200 Jump Ropes

40 Squats
20 Get Ups (10/arm)
250 Jump Ropes

40 Jumping Jax
20 Push Ups
300 Jump Ropes


Enjoy!

Here's a video that demonstrates what you bootcampers need to start applying in camp.

"Don't tell me you can't give me more than what I've been seeing."

Margaret's Transformation Pic's & W.O.D. April 29, 2009

Ok, so I fooled the Bootcampers in Arnprior last night....they were ready for "Crazy not Lazy" and I shot "Painstorm" at them. What a great surprise!
Well, today there will be no secrets.

I promise.

But, before I get to the W.O.D. I wanted to post up a couple of pic's.

Below is our Renfrew Transformation Challenge Winner, Margaret Wilson.

Margaret made some signifcant losses, but also make some awesome strength gains as well. She is still working hard, so her results just keep on coming.

Margaret Before

Margaret After 8 weeks

Keep going strong Margaret!

Now for the W.O.D. .....

Warm up: Jump ropes x 1 min, Star Jumps x 1 min, Burpees x 1 min

"Katie"

10 Rounds for Time

10 Thrusters

10 Dead lift High Pulls

10 Dips

Look! The Flannel Pants are back!!!

W.O.D. April 28, 2009

warm up:
10 Burpees, 10 Leg Raises, 10 Stage Jumps X 2

W.O.D.

"Crazy, Not Lazy"

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Wall Balls x 20

Situps x 10

Jump Rope x 50

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D.B. Clean and Press x 20

Situps x 10

Jump Rope x 50

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Pushups x 20

Situps x 10

Jump Rope x 50

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Push Press x 20

Situps x 10

Jump Rope x 50

W.O.D. April 27, 2009

warm up:
50 Jump Ropes, 10 Burpees, 50 Jump Ropes
10 Pushups, 10 Situps

"Another Dirty Thirty"

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Box Jumps

D.B. Swings

Lunges

Jumping Jax

Situps

Pushups

Push Press

Burpees

W.O.D April 25, 2009

1 minute stations

20 Squats after each station

45 sec rest

AMRAP

"Core Circuit"

1. Lunges

2. Situps

3. D.B. Swings

4. Lying Leg Raise

5. Plank

6. Burpess

Julie's Transformation Pic's

Hi everyone. We are back in action.

Hope everything went well while we were gone.

Thanks to Karen for running the Arnprior Bootcamp last Saturday.

I just wanted to post up some before and after pictures of one of our Transformation Challenge winners.

Amazing what changes can happen over 8 weeks with some quality Bootcamping.

Julie Before and After 8 weeks of Bootcamping

Despite the different photography skills of our photographers, you can still get the just of it. Pretty notable changes I would say.

Some before/after pics from our Renfrew winner coming soon.

W.O.D. April 23, 2009

Warm up: 5 Burpees, Lunges down and back, 1 min Plank X 2

W.O.D.

Between Left side reps: Squats x 15

Between Right side reps: Situps x 15

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" Left Side / Right Side "

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1 arm D.B. Push Press x 15

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1 arm D.B. Snatch x 15

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Turkish Getup x 15

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1 arm D.B. Row x 15

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3 Rounds for Time

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250m Rower