Thursday August 21st 2014

Prep
Hamstring mobility- Banded down dog- 2 min per side 
1 Mile run 
Burgner Warm up -Clean 
30 Good-mornings
20 Lateral hops 
10 T2B

Strength 
Hang clean
5x3

Conditioning 
8 Min AMRAP
2 Power cleans 115/185
16 Box Jumps 


Recovery 
500m row at a 2:10-2:20 pace 
25 Back extensions 
Legs up rig 

Prep
Coach's choice dynamic
3 Rounds 
1-5 CTB
Plank with hp tap 5 per side 
30 second teddy bear stand 

Strength 
Spend 10 min working on muscle ups/ Ring dips 

Conditioning 
Sprint 100m 
Rest 50 sec
Sprint 100m 
Rest 40 sec 
Sprint 100m 
Rest 30 sec 
Sprint 100m 
Rest 20 sec
Sprint 100m 
Rest 10 sec 
And continue back up the ladder 

Recovery 
Walk 400m 
Banded hamstring floss 
Hamstring smash 

Tuesday August 19th 2014

Prep
Focused glute mobility- 5 Min 

8 Min  AMRAP
30 seconds active bottom squat position 
200m run 
10 Beat swings 

Strength 
Strict press 5-4-3-2-1

Conditioning 
3 RFT
20 Wall balls
20 Pull ups 
20 Front Squat 95/135 
20 Buprees

Recovery 
Walk 400m 
50 banded pull downs 
Couch stretch 2 min per side 

Monday August 18th 2014

I was proud to see so many CFPC peeps volunteering this weekend for the rodeo, way to represent CFPC everyone!! 

Prep 
Focused shoulder mobility 
2x
1 Min dead bug 
1 Min Burpees 
1 Min Banded good mornings 

Strength 
Max strict pull ups x3

Conditioning 
"Diane"
21-15-9
HSPU 
Deadlifts 

Recovery 
Row 500m 
20 back ext 
2 min foreword bend 

Friday August 15th 2014

I would like to change this saturday's class to 9:30 rather than the regular 10am so we can make the parade!

If any one has any scrap material kicking around that may be good for making some obstacles please let me know! We are starting to put together the track for the Wild Rose Rough Runner! Anything such as scrap wood, sand, ropes etc would be very helpful! 

Prep
Run 1 mile 
Burgner warm up 
Skill transfer exercises 
3x
10 med ball cleans
10 Plank with hip tap 
30 second bottom front rack position 

Strength 
Build to a 1 RM squat clean 

Conditioning 
"Elizabeth"
21-15-9 
Power cleans 95/135
Rig Dips (box dips) 

Recovery 
Walk 400m 
25 GHD Sit ups 
Group stretch 

Thursday August 14th 2014

Prep
Light roll of quads 
10 of each- Lunge with lateral reach, side plank=leg lift and hip tap, Sea saw 
5 min EMOM
100m run + lateral hops

Strength 
2 attempts at max rope climb 

Conditioning 
8 Min AMRAP 
10 Over the box burpees
12 Pull ups 


Recovery 
Group stretch 

Wednesday August 13th 2014

Prep
Light roll of glutes and hammy's-5min 

8 Min AMRAP 
6 Diamond push ups 
8 WBS
10 Double unders 

Strength 
3x5 Deficit teddy bear stand to HSPU 

Conditioning 
10 RFT
3 Thruster 95/135
30 doubles 
300m row 

Recovery
Tricep smash 
Banded shoulder stretch 2 min per side