Red Deer Personal Training & CrossFit

July 10-14, 2017

Monday

Strength/Skill

14 min EMOM

Min 1: 5 Strict Ring Dips

Min 2: 5 Strict Pullups

 

WOD

 

4 rounds for Reps

1 min Wallballs  20/14

1 min Kettlebell Swings 24/16

1 min Row for Cal

1 min Box Jumps  24/20

1 min Rest

 

Tuesday

Strength/Skill 

 

OHS  5X5

 

WOD

16 Min AMRAP

50 Double Unders

40 Sit ups

30 Airsquats

20 Push-ups

10 Burpees

 

 

 

 

Wednesday

Strength/Skill

 

Deadlift  3X5

 

WOD

20 Min AMRAP

7 Power Cleans

7 Burpees

200m Run

 

Thursday

Strength/Skill

 

Muscle up practice

 

WOD

Omar

 

10 Thrusters 95/65

15 Bar facing burpees

20 Thrusters 95/65

25 Bar facing Burpees

30 Thrusters 95/65

35 Bar Facing Burpees

 

 

 

Friday

Strength/Skill

 

Push Press 5X5


WOD

 

5 rounds For Time

50 FT Dumbbell Front Rack Lunge 50/35

12 Chest to bar Pullups

 

 




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