Programming October 19th to 25th 

Strength

(X4 Sets for Quality)

Max Reps Strict Press (from floor) @70% of 1 RM + 5 Push Press  

10-15 Toes to Bar/Knee Raises 
20 Banded Face Pulls 
Rest 90 sec 

 

WOD

(AMRAP 15:00)

12 Burpees Facing Bar
9 Hang Power Cleans (75/115) 

6 Push Jerks

* 24 Double Unders btw each round

Monday

Tuesday

Wednesday

Thursday

Friday

Strength/Stamina
(EMOM x 24:00)

Min 1 - 10 Hand Release Push Ups
Min 2 - 12 Box Step Over
(x2 DB 35/50#)
Min 3 - 24 Air Squats 

 

Core/Accessory

Tabata #1
Plank Up & Down


Tabata #2 

Russian Swings (AHAP)

Strength

(30:00)


6 sets of 6 Back Squats @75-80% of 1 RM 
Rest 2:00-2:30 btw sets

Finisher 

(X4 Rounds)

2:00 ON / 1:00 OFF

RND 1: 10 Devil Press
+ Max Cal Row

RND 2: 8 Devil Press
+ Max Cal Row 

RND 3: 6 Devil Press + Max Cal Row 
RND 4: 4 Devil Press + Max Cal Row

RX = 35/50#

Strength 

(X5 Sets for Quality)

5-4-3-2-1/side Turkish Get Ups (building to AHAP)
10 Inverted Row 
15 KB High Pulls
20 Slider/Swiss Ball
Knee Tuck 

 

Finisher

(CAP 8:00)

100 DB Thrusters
EMOM 8 Sit Ups 

Gymnastics/Skills

(25:00)


(Core Work, Shoulder Mobility, Kip Swing...)

WOD 

(3 Rounds for Time,
CAP 15:00)

 

20 Pull Ups
(or 8 Muscle Ups)
40 Wall Balls (14/20)

1-2

SATURDAY

Weightlifting Class (Clean and Jerk WORK) - 9:00AM

 

Conditioning (Long Intervals) - 10:15AM
 

Open Gym - 10:30AM - NOON

Contact

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2-710 Stremel Road, 

Kelowna B.C. V1X 5E7

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