Personal Trainer Ancaster WOD

Boot camp Ancaster workout;

10 pull ups

30 strict press

10 pull ups

30 box jumps

10 pull ups

30 KB swing

10 pull ups

30 dips

10 pull ups

30 sit ups

10 pull ups

30 BB/DB/KB front squat

x 1

Post load and time to comments

Personal Trainer Ancaster WOD

Boot camp Ancaster workout;

DB thrusters

ball slams

sit ups

box jumps

row 500m each round

21, 15, 9 reps

post load and time to comments

Personal Trainer Ancaster WOD

Boot camp Ancaster Workout;

100 pull ups

100 box jumps

100 sit ups

Post time, box height and pull up method to comments

Personal Trainer Ancaster WOD

Boot camp Ancaster Workout;

box jump

K2E

KB swing

max static handstand hold (active shoulders) x1  or

max push press to max static hold (active shoulders) x1

50,  30, 10

post load and time to comments

Personal Trainer Ancaster WOD

Boot camp Ancaster Workout;

'Cindy'

5 pull up

10 push up

15 squat

ASRP in 20 mins (as many rounds as possible)

post number of rounds to comments

Personal Trainer Ancaster WOD

Boot Camp Ancaster workout;

5 deadlift   1, 1.5, or 2 X BW

10 burpies

X 5

Post load and time to comments

learn and practice 1 arm DB/KB snatch

Personal Trainer Ancaster WOD

Boot Camp Ancaster workout;

progressively work up to 1RM deadlift

1 deadlift

1 set of max push ups

1 deadlift

1set of max strict press – 35/45/65/95 lbs

1deadlift

1 set of max pushps

1 deadlift

1 set of max strict press – 35/45/65/95 lbs

1 RM deadlift

post final 1 RM to comments