Tuesday 11.11.14

          

Lieutenant Andrew Richard Nuttall, 30, from the 1st Battalion Princess Patricia's Canadian Light Infantry (1 PPCLI), based in Edmonton, Alberta, serving as a member of the 1 PPCLI Battle Group was killed by an improvised explosive device that detonated during a joint foot patrol near the village of Nakhonay in Panjwaii District, about 25 km southwest of Kandahar City on December 23, 2009. He is survived by his parents, Richard and Ethel Jane Nuttall.

"Nutts"

For Time:

-10 HSPU

-15 Deadlift (250/175)

-25 Box Jump (30/24)

-50 Pull-ups

-100 Wallballs    (20#@10ft/14#@9ft

-200 Double Unders

-400m 

Monday 11.10.14

       Yea, that's right... More squats!

A) Hatch day 5.1

    BS

   8@65%

   6@75

   4@85

   4@90

    FS

   5@70%

   4@80

   3@85

   3@90

B)  3 rds

    15-burpee box jumps

    45- double unders 

    15- toe 2 bar 

C) Rec/Mob

Friday 11.7.14

               Like lookin in a mirror

A) EMOM 10

    Goat work.  Choose a gymnastics movement and rep scheme that allows you to work the skill without getting overly exhausted.

B) 20-15-10-5

    Deadlift (225/155)

    *400m run after each set 

C) Bring Sally Up 

      Push-ups 

Thursday 11.6.14

             

A)  Clean (yes, squat)

        *12 min to work to a heavy 2 rep.  Dropping is allowed but complete both reps within 15 seconds.

B)  AMRAP 10

      5- kb clean and jerk (55/35) Left arm

     10- box jumps

      5- kb clean and jerk right arm

     10- toe2bar

C) Rec/Mob

Wednesday 11.5.14

       WEIGHTLIFTING WEDNESDAY!!!!

A) Hatch 4.2

    BS

   8@65%

   8@70

   8@75

   8@80

    FS

 5@60%

 5@65

2x5@70

B) Lunges 3x20 steps 

    OHS 3x5 @60% SN 1RM

    Dips 5x5

C) Lots of recovery 

    Foam roll your quads into submission 

Tuesday 11.4.14

A) Snatch
    *12 min to work to a heavy 2 rep.  Dropping is allowed but complete both reps within 15 seconds.

B)  EMOM 15
      Min 1: max double unders
      Min 2: max pull ups
      Min 3: 100 m sprint

C)  Goat work
    Practice CF Open movements you are weak in

Monday 11.3.14

         Get fit anywhere, no excuses!

A) Hatch day 4.1

   BS

  8@65%

  8@70

  8@80

  8@85

   FS

 5@70%

 5@75

 5@80

 5@85

3 rds

400m Run

25 kb swing (55/35)