Nov 23 - 29 

Monday

 

Warm Up

4RNDS
12 DB Renegade rows 
6 DB Halo (each direction)
3 Inchworm 
6 (3 each) Turkish get ups 
12 DB Strict Press 

Press Series:
Strict Press - 4x 2
Push Press - 4x 2
Push Jerk - 4x 2

Accessories: 
Front Rack Box Step Ups - 4x 10
**With Barbell and Weight Load**

Tuesday

Warm Up

3 RNDS

12 Banded Pull Apart
12 Banded Sots Press
6 Russian Baby Makers 
12 Banded Pass Through 
12 Banded Z Press 
6 Spiderman Steps

 

Squat Snatches
3-3-3-2-2-2-1-1-1
**Work Up to Heavy Single for the day**

Accessories:
Snatch High Pulls @110% - 3x 3
Snatch Grip DL @120% - 3x 3

Wednesday

Warm Up

4 RNDS 

10 KB Goblet Squats 
10 KB Russian Twist  
10 KB Cossack Squats 
10 KB Russian Swings 
10 KB Deadlift and Shrug

 

Sumo Deal Lifts
8-6-4-6-8

Accessories:
3 RNDs
10 Scap Pull Ups
10 Beat Swings
2 RNDs
10 Strict Pull Ups
10 T2B

Thursday

Warm Up

3RNDS 

12 (each) Single Leg Glute Bridge 
12 Bird Dog 
12 Weighted Deadbug (w/10-15lbs Plate) 
10 (each Leg) Weighted Kickstand DL 
10 Weighted V-ups (w/10-15lbs Plate)
10 Weighted Lungs
 
 

 

Back Squats
5x 3 @70%

Front Squats
5x 3 @70%

 

 


 

Friday 

 

Warm Up

3 RNDS 

12 (each) KB Plank Pull Through 
9 (each) Bottoms Up Kneeling KB Press 
6 (each) KB Turkish Get Ups
3 Wall Walks

 

 

 'BroSis Sesh'
5 RNDs

10 - DB Arm Curls 
10 - DB Bench Press 
10 - DB Bent Over Tri Extensions
25 - Ab Mat Sit Ups

 

 

Saturday

Warm Up

2 RNDS 

20 Banded Good Morning 
15 Alt. Plank
10 Banded Squats 
5 Inchworm + 2 Push ups 
10 Banded Strict Press 
15 Spiderman Steps 
20 Banded Glute Bridge
 
 

 

3 Position Power Clean
High Hang
+
Hang 
+
Full

10 Min EMOM
2 Power Cleans 
**From the Ground, AHAP**

 

Sunday

 

Warm Up

4 RNDS 

10 DB Goblet Squats 
12 PVC Sots Press
10 DB Seater DB Press 
12 PVC Pass through 
10 (each) DB Single arm Sots Press 
12 PVC OH Squats

 

 

Over Head Squats
3-3-3-2-2-2-1-1-1

Accessories:
3 RNDs
10 - Single Leg KB DeadLift
10 - KB Over Head Lunges

 

Contact

100 Rainbow Rd Unit 211,

Chestermere, AB T1X 0V2

​​

Tel: 403-909-1622

info@chestermerelakecrossfit.com

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