Cochrane Functional Fitness Inc.

Friday July 22/11

5 Rounds for time:

400m run

20 Med-Ball Cleans

10 Burpees

For the cleans men use up to 20# and women up to 12#.

Thursday July 21/11

4x

60s- Sled Drag Forward; 60s rest

60s- Sled Drag Backward; 60s rest

60s- 20m Shuttle Run; 60s rest

60s- Max Rep Situps; 60s rest

b/t rounds 2&3 take 10 mins to practice handstands

all stations should be at about 90% effort for the whole minute, adjust wt. on sled so that you can maintain a good pace for whole min without stopping.

Wed. July 20/11

AMRAP in 20 mins:

5 Body Rows
10 Pushups
15 Squats

For the body rows we will be using the yellow bars, focus on getting your chest up to your hands.  Squats are just bodyweight, so make 'em perfect and quick!

Tuesday July 19/11

AMRAP in 20mins:

20 KB Swings

20 Burpees

200m Run

For the KBS men use 24kg and women use 16kg, 200m is approx. from the stage to the garbage can at the soccer pitch & back.

Monday July 18/11

A. Side Planks; AMSAP in 90s per side x 3 sets; 30s rest b/t sides.

B. 30s work : 30s rest x 4 rounds:

- KB SumoDL High Pull
- Mountain Climbers
- Duffle Bag Zercher Squat
- 10m Shuttle Run

B/t rounds 2 & 3 take a full 4:00 rest. 

 

Schedule: Week of July 18

BootCamp classes are all a go at 5:30 as usual.

Group S&C Classes:

Monday: 6:30pm

Tuesday: 8:30am

Wednesday: 6:30pm

Thursday: 8:30am

Friday: 5:30pm- mix class

You will notice that there are no 6am classes this week, this will be consistent next week too- sorry for this inconvenience to those that use this class time.

 

Friday July 15/11

In teams of 2:

"I go you go" for all movements

A. 10-9-8-7-6-5-4-3-2-1 rep rounds of: Sandbag Clean

B. 10-9-8-7-6-5-4-3-2-1 rep rounds of: Sandbag Zercher Squat

C. AMRAP in 10 mins: Sandbag Shuttle 75m (one partner carries one length and then other partner carries back- walk with your partner to encourage and also be at the right side to start again.

For the "I go you go" you will simply alternate with your parter for the rx'd reps.

 

Thursday July 14/11

5 x

30s- Backwards Sled Row
60s- Backwards Sled Drag
60s- Forward Sled Drag
2:30 rest

For wt. men use up to 135# on sled and women up to 90# on sled- wt. stays the same for all movements.

Wednesday July 13/11

21 Burpees
50m Walking Lunges
150m Run
15 Burpees
50m Walking Lunges 
150m Run
9 Burpees
50m Walking Lunges 
150m Run

For time. 

Tuesday July 12/11

8x

35s Hill Run

2:25 walk down/rest

b/t rounds 4&5 spend 10 mins practicing the One Arm KB Snatch- sets of 3-5 per side.

From the path intersection below the ball diamonds this should get you up onto the flat area running toward the hut on the hill- dig through the hill climb and try to accelerate as you reach the flat area.