Canada Day 2014
Fitness and Performance Canada turns 147 today Teams of 2, Complete 147 reps from each category, 3-5 sets with one movement per set Minimum 2 movements per category M: Row Cals Ski Cals Airdyne Cals Run (250 m = 25) G: V sits Burpees Step ups/Box jumps Pull ups W: KB swings Wall balls DB push press Sand bag squats Workout example: 50 calorie row 50 V sits 50 wall balls 250 m run each 50 pull ups 50 KB swings 47 calorie Ski 47 burpees 47 DB push press Sport For time: 20 Deadlifts 275/185 Run 400m 20 KB swings 32/24 Run 400m 20 Overhead Squats 115/75 Run 400m 20 Burpees Run 400m 20 CTB Pullups Run 400m 20 Box jumps 24/20 Run 400m 20 DB Squat Cleans 40/30 Run 400m
June 30 2014
Fitness and Performance For time: 1 mile run 2 K Row 1 mile run Sport 5 sets of complex: Clean + Front Squat + Jerk @75% 5 sets of complex: Snatch DL + Hang Snatch + Snatch(floor) @70% For completion: 12-8-6-4-2 Weighted Pistols 20/12 Strict Ring dips
June 28 2014
All levels x 2 4 minute AMRAP’s: 5 Tire flips + 1 Farmer carry 5 cal row + 5 burpees 5 cal ski + sled sprint Teams of 2-3, alternating complete sets, rest 1 minute between AMRAP’s
June 27 2014
Performance and Sport 4 sets: Rotational lunge stance sand bag clean x 6-8 each DB Push press x 10-12 Plank hold x 45 seconds 3 rounds for time: 400 m run 50 DU (150 SU) 30 KB swings Sport 8 minutes work up to: 3 RM T&G Power clean 8 minute work up to: 3 RM BTN jerk 5 x 5 Pendlay row 5 rounds for time: 3 Dead lift @275/185 20 Wall balls 20/14 250 m run Goal is technical perfection and unbroken reps…you may need to take down the intensity.