Monthly Archives: September 2012
Sunday, September 30, 2012
A. For time:
100 Sledge Hammer Strikes – 50 per hand
50 Toes to Bar
B. As Far As Possible (in one set):
KB Farmers Carry – 2.0 pood/1.5 pood/hand
C. As Long As Possible (in one set):
Chin over bar hold
Coach’s notes: Complete in any order, post order and results to comments.
Compare to August 18, 2012
Saturday, September 29, 2012
3 rounds for time:
Run 800 m
25 Overhead Squats – 95#/65#
Coach’s notes: Post times to complete to comments.
Thursday, September 27, 2012
Wednesday, September 26, 2012
As many rounds and reps as possible in 30 minutes:
Run 400 m
25 Sit ups
15 Deadlift – bodyweight for all
Coach’s notes: Post rounds and reps complete to comments.
Tuesday, September 25, 2012
A. 15, 30, 45 rep rounds for time:
B. 45, 30, 15 rep rounds for time:
Coach’s notes: Post time to complete each set to comments.
Monday, September 24, 2012
A. Sprint 400 m
B. Row 500 m
C. Sprint 800 m
D. Row 1000 m
Coach’s notes: Perform in any order and rest as much as you can between sets, just get them all done. Post time to complete each set to comments.
Saturday, September 22, 2012
5 rounds for time(s):
400 m Sprint
25 Wallballs – 20#/14#
Coach’s notes: Post time per round and total time to comments. Have fun at the hike everyone!
Reminder – CFC Recreational Coordinator, Coach Chelsea has planned a hike for anyone interested today to the Wind Ridge Trail just outside of Canmore. We are meeting at noon in the Schanks parking lot and will carpool from there. The hike will be a couple of hours so please plan accordingly. As always everyone is invited so feel free to bring family and friends.
Friday, September 21, 2012
A. Hang Clean – 2 reps x 5 sets, rest 2:00
B. As many rounds in 12 minutes:
20 OHS Switch Lunges (10/leg) – 20#/14#
15 Toes to Bar
10 Clap Push ups
Coach’s notes: Post loads for all sets in A and rounds and reps in B to comments.