May 2 2016

FUN RUNS AND RACES CFSS IS DOING THIS YEAR ……. SIGN UP NOW AND SEE ME FOR A RUNNING PROGRAM AND SOME EXTRA TRAINING TIMES FOR MUD RUN TRAINING IN MAY …..

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SPARTEN JUNE 4 IN NORTH VANCOUVER

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TOUGH MUDDER IN JUNE 18-19 WHISTLER

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MUDDERELLA SEPTEMBER 24 IN WHISTLER

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GREAT PUMPKIN RACE IN OCTOBER 2016

Warm Up 5-10 min AMRAP for quality of: 25 Double Unders OR 100 SS 10 BACK Squat 45/35 10 HR Push Up ADD IN MOBILITY FOR PUSHING, PULLING AND SQUATS, IN MANUAL. STRENGTH Back Squat (Find 1rm Back Squat 10-8-6-4-2-1-1 increase from last week 2,5,10 lbs Metcon 7 Rounds for Time 3 power cleans 135/95 95/65 or kettle bell swings 10 total – walking lunges front rack position 135/95 95/65 6 bar facing burpees ***If the bar is put down or burpees unbroken then immediately run 200 m doing farmers carry********

Scaled down version of wodMetcon 5 Rounds for Time 3 power cleans or kettle bell swings/ manageable weight 10 total – Romanian split squats, back foot on bench / managable weight 6 bar facing burpees FUN FUN FUN