November 14, 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: 5-5-5+ (40%, 50%, 60% of your 1RM)

C. Conditioning: METCON

For time:

  • Run 100 meters
  • 20 Jump Squats
  • 20 Box Jumps (24″/18″)
  • Run 200 meters
  • 15 Jump Squats
  • 15 Box Jumps (24″/18″)
  • Run 300 meters
  • 10 Jump Squats
  • 10 Box Jumps (24″/18″)
  • Run 400 meters
  • 5 Jump squats
  • 5 Box Jumps (24″/18″)


CF671 CF Endurance Training Session:

3+ Hours Before or After CF671 Strength & Conditioning WOD

Choose ONE of the following sports:

Swim: SS Off, 3S Off

Run: SS Tue, 3S Tue (WOD: 8 x 200m sprints at 40sec per set w/ 2mins rest after each sprint) Note: CFE trainer will be on site (Naval Hospital Track) at 0515hrs.

Bike: SS Wed, 3S Wed (WOD: 8RFT 8mins on and 5mins off at 75% of Rate of Perceived Exertion (RPE).

Upcoming Events:

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

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


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