A. DB Lunge 6-8 reps/leg x 4 sets; rest 120s
B. DB Side Step-up 8-10 reps/leg x 3 sets; rest 120s
C. Band pull-through 15-20 reps x 2 sets; rest 60s
D. 5 plate plank 2:00 or longer if possible

Advanced Class (6AM)
A1. Front Squat 3-4 reps @ 30X1; rest 10s
A2. Back Squat AMRAP @ 30X1; rest 180s
3 sets
B1. Weighted sit-ups 10 reps
B2. Reverse Hyper 12-15 reps
4 sets

“Spy vs. Spy”
6 rounds:
Run 1 lap
Row for max meters while your partner runs

That means each person does 6 laps & 6 rows
Rest 1 minute b/t rounds.

A1. DB Push Press 7-9 x 4 sets @ 12X1; rest 90s
A2. 50% AMRAP (minimum 6) Pull-ups x 4 sets; rest 90s
+
8 sets:
Sprint 50m, walking rest 1:00

Congratulations to Coach Brendan, who has been offered a position with the City of Winnipeg Fire/Paramedic Service.  We’ve caught a glimpse of how much you’ve worked toward this and we are proud to see you achieve this long time goal.

On behalf of all CFW, I would like to wish Brendan success in his new role with the city Fire and Paramedic service.  I’m sure I speak for all of us when I say we  are sad to see you leave your coaching duties at CFW.  Thank you for everything you have contributed to our community Coach B.   You will be missed, and we hope to see you around CFW even if you will be busy saving lives!

Brendan will be starting his new position on July 4th and taking some time off during the last week of June.  This means that next week will be Brendan’s last week coaching classes at CFW.

The rest of the coaching staff and I, along with some promising up and coming coaches will take over Brendan’s group classes and I’m very excited to pick up programming duties again starting in July.

–Tania

Build to a challenging box jump (do 5-8 challenging reps)
+
Practice Cast Wall-walk/handstand walk, 7:00
+
25 tire flips (5 fast flips, rest x 5)
+
Single leg sandbag clean & throw, 6 floor lengths (bear crawl to bag after throwing)
+
L-sit, 10 on, 30 off x 8 sets

Advanced (6AM)

for time;
5 rope climbs
10 handstand push-ups
5 power clean (85% 1RM)
4 rope climbs
8 handstand push-ups
4 power clean (85%)
3 rope climbs
6 handstand push-ups
3 power clean (85%)
2 rope climbs
4 handstand push-ups
2 power clean (85%)
1 rope climb
2 handstand push-ups
1 power clean (85%)

+

L-sit, 10 on, 30 off x 8 sets

A1. DB Incline bench press 7-9 reps x 4 sets @ 30X1; rest 60s
A2. Romanian Deadlift 7-9 reps x 4 sets @ 30X1; rest 60s
+
6 sets:
Row 200m/160m
AMRAP push-ups @ 1010
Rest 3:00

A. DB Lunge 7-9 reps/leg x 4 sets; rest 120s
B. DB Side Step-up 8-10 reps/leg x 4 sets; rest 120s
C. Band pull-through 15-20 reps x 3 sets; rest 60s
D. 5 plate plank 2:00 x 2 sets; rest 2:00

Advanced (6AM only)

A1. Front Squat 3-5 reps; rest 10s
A2. Back Squat AMRAP; rest 180s
4 sets
B1. Weighted sit-ups 10 reps
B2. Reverse Hyper 12-15 reps
5 sets

3 sets:
Hang Power Snatch 2 tough reps
Row 90s @ 90%
rest 2:00
+
3 sets:
Hang Power Clean 6 tough reps
60s Double unders
rest 2:00
+
3 rounds for time:
Row 200m/160m
15 double unders
2 hang power clean (same weight as above)

A. DB Push Press 8-10 x 4 sets @ 12X1; rest 180s
+
“Nicole”
20 minute AMRAP
Run 1 lap
Max Pull-ups

Advanced (6AM Only)

Same, except do barbell push-press

Sitting is just as dangerous as smoking

5-3-1 Turkish Get-up (heavier per set)
+
for 7:00, practice rope climbs
+
There & back across pull-up bar, both hands pronated, shuffle
bear crawl length of floor
forward roll into a jump, upon landing do a broad jump
5 sets
+
10 x 10:10 hollow rock
+
Side Plank 90s per side x 3 rounds (running clock)

Free to watch until midnight today: Burzynski: Cancer is Serious Business

A1. DB Incline bench press 8-10 reps x 4 sets @ 30X1; rest 120s
A2. Romanian Deadlift 8-10 reps x 4 sets @ 30X1; rest 120s
+
10 sets:
Row 1:00 @ 90%
Rest 1:00