MWOD: Row x 1 minute,
             lax ball glutes x 1 minute.
             band hamstring stretch x 1 minute/side,
             band shoulder traction x 2 minutes/side,
             bottom squat x 1 minute

Deadlift
3 @ 70%
3 @ 80%
3x3@ 90%

WOD:

40-30-20-10 reps

Wall Balls
Plank Rows
KB swings

MWOD: Skip x 100, jax x 20, squats x 20, bottom squat x 1 minutes, stretch calves and ankles x 1 minute/side, lax ball upper back and traps x 2 minutes

BENCH MARK:

Squat 80% x max reps
Chins 1 set max reps
Clean and press x 2 minutes(75/135)
Push-ups x 1set max reps
Burpees x 2 minutes
Dubs x 2 minutes
500m row

Mwod:  Row 2 mins, Roll lats x 20 passes each, Band lat stretch x 2mins/side, Frog stretch x 2mins, Roll chest & shoulders w ball on rack x 1min


Bench 5 @ 65%, 5 @ 75%, 3 x 5 @ 85%


WOD:  Turkish Dlite

4 RFT- 

10 Turkish get ups (5/arm)
10 Deadlifts (65%)

MWOD: 1) Row 2mins
             2) Roll quads x 20 passes each
             3) Stretch wrists + forearms x 1min/side
             4) Stretch ankles x 1min/side
             5) Bottom squat x 2mins

Skills:    Clean Skills 6mins

Lift:       Clean 12mins Find 1 rep max

WOD: Max rounds in 12 mins
          7 DB Thruster (45/25)
          7 Box Jumps (24/20)
          200m Row

Mwod:  Row 2 mins, Bottom squat x 1min, Roll quads x 20 passes each, Roll calves x 1min/side, Couch stretch x 2mins/side, Bottom squat x 1min


SQUAT: 5 @ 65%, 5@ 75%, 3 x 5 @ 85%


WOD:  AMRAP in 12 mins

10 Burpees - 5 Push ups - 10 DUBS
9 Burpees - 5 Push ups - 10 DUBS
8 Burpees - 5 Push ups - 10 DUBS
7 Burpees - 5 Push ups - 10 DUBS
.
.
.
.
1 Burpee - 5 Push ups - 10 DUBS

MWOD: Row x 2 minutes
                Band hamstring stretch x 1 minute/side
                Frog stretch x 1 minutes
                Band Shoulder traction x 1 minute/side
               


LIFT: 
Squat-
5@65%
5@75%
3x5@85%

WOD:  
DB Comples x 6 rounds
6 Lunges/leg 6 DB snatches/arm 6 Thrusters 6 DB rows/arm 6 DB RDL's

NO ARNPRIOR BOOTCAMP ON SATURDAY!!! SLEEP IN AND HIT UP RENFREW @ 1030!

MWOD: Skip x 100, 20 jax, 20 squats,
             Roll upper back and traps x 2 minutes
             Tspine ext on roller x 30 reps
             Roll lats x armpits x 20 passes each
              Hip stretch from rack with band x 1 minute/side

LIFT: Military Press
5 @ 75% 3 @ 85%  1 @ 95%, max @ 75%

Strict Chins x 6 minutes max reps

WOD: 3 Rounds
2 Minute AMRAP
10 DB Snatch Alt
10 DB Front Squat
10 DB Bent Row
2 min rest