July 3 2014
Fitness and Performance 3 sets: Cossack squats x12 60 seconds rest Plank hold x45 sec 60 seconds rest Skipping practice x 60 sec 60 seconds rest 12 minute AMRAP 250 m row 250 m run 10 burpees Sport 3 sets: Box shoulder stretch x 30 sec 60 seconds rest Seal walks x 3o’ 60 seconds rest Chest to wall HS hold x 30 sec 60 seconds rest 12 minute AMRAP 30 feet HS walk 100 front rack sand bag walk 90/60 20 CTB pull ups
July 2 2014
Fitness and Performance 3 sets: Band reverse fly’s x 18’s Bird dogs x 6 (3 sec pause) 1/2 TGU x 3 each 3 minute clock x 3 10 pull ups 20 push ups 30 sit ups 40 air squats Rest 3 minutes Complete as many reps as possible in 3 minutes, then rest 3 minutes, and start the additional sets where you left off. Sport Rest day
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