Mar 30 - Apr 5

Monday

Equipment
3 RNDs 
20 Reverse DB Lunges
20 Single Arm Hang DB Snatches
**Rest 1 Min**
3 RNDs
20 Reverse DB Lunges
20 Single Arm Hang DB Power Cleans
**Rest 1 Min**
3 RNDs
20 Reverse DB Lunges
20 Single Arm DB Thrusters

No Equipment
3 RNDs
20 Single Object Reverse Lunges
20 Single Object Ground to Overhead
**Rest 1 Min**
3 RNDs 
20 Single Object Reverse Lunges
20 Object Step Ups to Chair
**Rest 1 Min**
3 RNDs
20 Single Object Reverse Lunges
20 Object Thrusters

Tuesday 

Equipment
4 RNDs
4 Min Clock
400 M Run
Remainder Time Max Push Press (Barbell/DB)
**Reps are Push Press over 4 Rounds**

No Equipment
4 RNDs
4 Min Clock
400 M Run
Remainder Time Max Push Press (Object)
**Reps are Push Press over 4 Rounds**

 

Wednesday

Equipment
5 RNDs For Time
80 Double Unders
40 Sit Ups
20 Push Ups
10 Reverse Burpees

No Equipment
5 RNDs For Time
60 Dot Hops
40 Sit Ups
20 Push Ups
10 Reverse Burpees

Thursday

Equipment
20 Min AMRAP
1 HSPU
1 Thruster (Barbell)
2 HSPU
2 Thrusters
3 HSPU
3 Thrusters
4 HSPU
4 Thrusters
5 HSPU
5 Thrusters
**Continue increasing by 1 rep** 

No Equipment
20 Min AMRAP
1 Object Seated Strict Press
1 Object Thruster
2 Object Seated Strict Press
2 Object Thrusters
3 Object Seated Strict Press
3 Object Thrusters
4 Object Seated Strict Press
4 Object Thrusters
5 Object Seated Strict Press
5 Object Thrusters
**Continue increasing by 1 rep** 

 

 

Friday

4 RNDs For Time
400 M Run
20 Pistols (Alt)
10 Inch Worms

Saturday

For Time (Partnered or Solo):
40 Burpees
10 Object Squats / DB Squats
30 Burpees
10 Object Squats / DB Squats
20 Burpees
10 Object Squats / DB Squats
10 Burpees 
10 Object Squats / DB Squats
**Partnered are all Syncro Movements**

Sunday

Equipment
 'Annie"
50-40-30-20-10
Double Unders 
Sit Ups

No Equipment
 'Modified Annie"
50-40-30-20-10
Object Side to Side Lateral Jumps 
Sit Ups

Contact

100 Rainbow Rd Unit 211,

Chestermere, AB T1X 0V2

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Tel: 

info@chestermerelakecrossfit.com

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