Programming August 10th to 16th 

Strength  

(X 4 Sets)
6-10/side KB/DB Row
30 sec Max Seated
Bicep Curls 
Rest 1:00 btw sets


 

(X4 Sets)

6-10/side Tall Kneeling KB/DB Press
30 sec Max Lateral Raise
Rest 1:00 btw sets 

 

Finisher
(X3 sets) 

1:00 Max Devil Press
Rest 30 sec 

1:00 Max 1 arm DB Crunch
Rest 30 sec 


 

Monday

Tuesday

Wednesday

Thursday

Friday

Weightlifting

Technique Squat Clean + Warm Up (to 65%)

WOD

(Every 3:00 x 5 Sets) 

15/20 Cal Row 

5-4-3-2-1 Squat Clean 
(Building Each Set. Start at 65% up to 90% of 1RM)

 

Accessory Work/ Lower Body 

Chipper!

(For Time; CAP 25:00)

50 Push Press

25 Toes to Bar 

40 Back Rack Lunges

20 Burpees Over Bar

30 Over Head Squats

20 Burpees Over Bar 

40 Back Rack Lunges 

25 Toes to Bar 

50 Push Press 

WOD 
(10 Rounds For Time;

CAP 30:00)

200m Run

2 Rounds of Cindy 
 

*Cindy = 5 Pull Ups + 10 Push Ups + 15 Air Squats

Core Work

Strength/Stamina

BackSquat

2-4-6-8-10-8-6-4-2
Every 2:00 (Same weight across, 70%) 

 

 


Finisher 

(Sprint, For Time) 

 

50-40-30-20-10

Double Unders 

25-20-15-10-5

Wall Balls 

SATURDAY

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

Outside Conditioning Workout -  Short Intervals - 10:15AM

Open Gym - 10:30AM

Contact

2-710 Stremel Road, 

Kelowna B.C. V1X 5E7

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