September 13, 2011 Group Training Session

 
Group training sessions: 0430, 0530, 1700

Location: CF 671 box

A. Warm-up: Range of Motion, Burgener Warm-up x 2

B. Strength

  • Press: find 1RM

C. Conditioning:

WOD:

“Champion”

(In honor of Sergeant Samson A. Mora, 1st Battalion, 294th Infantry Regiment, Guam Army National Guard, who was killed in action in Afghanistan on July 10, 2008) http://militarytimes.com/valor/army-sgt-samson-a-mora/3625637

AMRAP 20 minutes:

7 push-press (115/85)

10 air squats

20 AbMat sit-ups

8 weighted pull-ups (45/25)

————————————————–

CF671  CFE Group training sessions:

3+ Hours Before or After CF671 Strength & Conditioning WOD

Choose ONE of the following sports: 

Swim: SS Off, 3S Off

Run: SS Off, 3S Tue (WOD: 5rds – 1) 5 x 15m shuttle run, 2) agility ladder drills, 3) 5 cone jumps, 4) 1min jump rope (single or double)  Note: must be completed in sequence

Bike: SS  Off, 3S Wed (WOD 25mins (75%THR) or 75% of Rate of Perceived Exertion (RPE) = Somewhat hard – steady pace

Upcoming CFE 671 Event: 2nd Annual Guam Dragon Boat Heroes Race scheduled for Sept 17, 2011 at Matapang Beach (For more info contact Dave at 671.688.7698)

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