October 24, 2011 Training Session

Strength and Conditioning Training Sessions: 0430, 0530, and 1700
Location: CF 671 box

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

B. Strength:

  • Back Squat: 5-3-1+ (75%, 85%, 95% of your 1RM)

C. Conditioning: METCON

For time:

  • 20 x wall balls (20/14)
  • 10 x box jumps (24/18)
  • Run 400 meters
  • 15 x wall balls (20/14)
  • 15 x box jumps (24/18)
  • Run 300 meters
  • 10 x wall balls (20/14
  • 20 x box jumps (24/18)
  • Run 200 meters


CF671 CF Endurance Training Session:

3+ Hours Before or After CF671 Strength & Conditioning WOD

Choose ONE of the following sports:

Swim: SS Mon, 3S Off (WOD: 4rds of 8mins on and 5mins rest at 75% of Rate of Perceived Exertion (RPE) = Somewhat hard  – steady pace)

Run: SS Tue, 3S Tue (WOD: 8 x 400m at 1:35sec (+ or – 5 sec), rest 3mins between sets.    Note: Trainer will be available at Naval Hospital Track (0530hrs)

Bike: SS Wed, 3S Wed (WOD: “TABATA” on spin cycle).

Upcoming Events:

– Micronesian Cup (Outrigger Canoe Regatta) scheduled for October 28-30, 2011

– 18th Annual Rota Blue Triathlon scheduled for November 12, 2011 on the beautiful island of Rota

For more information regarding these upcoming events please contact Dave at 688-7698.


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