Programming November 18 to 22

Skills: 

EMOM x 10:00
1- 6-12 Toes to bar/rings
2- Max distance HSW or 30 sec HS hold

WOD
(4 rounds for time)
Run 400m 
4 Rope Climbs 
16 Push ups 


WOD
(For time)
100ft DB OHWL
50 1 arm S2OH 
40 DB Step up

30 Burpees over DB

200 DUs
30 Burpees over DB

40 DB Step up

50 1 arm S2OH

100ft DB OHWL

Rx: DB =35/50# or

KB =16/24Kg

Monday

Tuesday

Wednesday

Thursday

Friday

Strength 
E2MO2M x 12:00
6 Bench Press (AHAP)
8 Strict Pull ups

WOD
(5 Rounds for time)
6 Ring dips (box dips)
8 DB Power Clean (35/50)

+ Accessory work 

Strength

Tempo BackSquat 
10-8-6-4-2 (Building)
Rest 90sec btw sets

 

Then, 

 

X4 sets of:

8/leg Bulgarian Split Squats

8/arm KB Row

Rest 60 sec btw sets

Finisher
Tabata WallBalls

Strength

5 sets of:
5 OHS (building)
10 Swiss ball tuck
Rest 2-3 min

 

WOD
(EMOM 8:00)
Bike for cals  (20 sec hard : 40 sec Slow)

Rest 2:00
(EMOM 8:00)

Row for cals (30 sec hard : 30 sec slow)

SATURDAY

OPEN GYM from 8:30AM to 12:00PM
Conditioning workout @ 10:00AM

Contact

2-710 Stremel Road, 

Kelowna B.C. V1X 5E7

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