August 30, 2011 Training Session

 
Group training sessions: 0430, 0530, 1700

Location: CF 671 box

A. Warm-up: Range of Motion, CF671 Warm-up x 1

B. Strength

  • Regular: Strict Press: 5-3-1 (75%/85%/95% of 1RM)
  • Post Foundations: Strict Press: 5-5-5 (1/4 body weight)

C. Conditioning:

WOD:

A. Regular:

AMRAP 15 minutes:

6 x thrusters (95/65)

8 x strict weighted pull-ups (35/25)

10 x planche push-ups

B. Post-Foundations:

AMRAP 15 minutes:

6 x thrusters (65/45)

8 x pull-ups

10 x push-ups

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