Battle of the Princes
May 13th 4:00pm-7:30pm

Prince Albert vs. Prince George. We are going to go head to head with the Prince George CrossFit to see who can gather more food donations for the Food Bank and also have a little friendly completion with a WOD as well!

Teams of two (do not need to be the same fitness level and can be mixed male/female teams)

Hero WOD Ship, Scaled for all levels

Entry Fee: 6 non-perishable food items per team.

**Sign up sheets on the board by the change rooms!**

Day/Level
Health
Fitness
Competition

Monday
Strength:
A1. Seated Single Arm Db or Kb Press. 4 sets of 10 reps/side. Rest :30
A2. Ring Rows 3-4 sets of 8-12 (22×1) Rest 1:00

Metcon: :90on/:90 off x 6
30 singles or doubles skips
15 Wall Balls
10 Jumping Pullups
Max Row or Shuttle Run til :90 is up

Strength:
A1. Strict Press 3-4 sets of 8-10 reps (22×1). Rest 1:00
A2. Pendlay Row 3 sets 8-10 reps (21×1) tempo. Rest 1:00

Metcon: :90on/:90 off x 6
30 singles or doubles skips
15 Wall Balls M-10’, W-9’
10 Pullups or Ring Rows
Max Row or Shuttle Run til :90 is up

Strength:
A1. Strict Press 4 sets of 8-10 reps (22×1). Rest 1:00
A2. Pendlay Row 3 sets 8-10 reps (21×1) tempo. Rest 1:00

Metcon: :90on/:90 off x 6
30 singles or doubles skips
15 Wall Balls Rx’d
10 C2b Pullups
Max Row or Shuttle Run til :90 is up

Tuesday-
Strength:
A1. 4 sets of 12 Kb Deadlift, build to a heavy 12. Rest :30
A2. 4 sets of :20-:30/side, side plank. Weight if necessary. Rest 1:00

Metcon: 16:00 Amrap
10 Goblet Squat
20 Du’s or 30 Singles
15 Russian Kb Swings
20 Du’s
10 Burpee Box Jump/Step-up
 200m Run

Strength:
A1. Deadlift 4 sets of 8-10 reps (30×1) Rest :30
A2. 4 sets of :30 Side Plank/side, weighted if :30 is easy. Rest 1:00

Metcon: 16:00 Amrap
10 Overhead Squat 35-65/65-95#
 20 Du’s or 30 Singles
10 Hang Power Snatch
20 Du’s
10 Burpee Box Jump 20/24
 200m Run

Strength:
A1. Deadlift 4 sets of 8-10 reps (30×1). Rest :30.
A2. 4 sets of :30/side Star-Side Plank.

Metcon: 16:00 Amrap
10 Overhead Squat 65/95#
20 Du’s or 30 Singles
10 Hang Power Snatch
20 Du’s
10 Burpee Box Jump 20/24
200m Run

Wednesday-
Strength:
A. Every 1:00 for 5:00 perform 6 single arm push press/side.
B. Every 2:00 for 10:00 perform 8-10 Strict Single Arm Kb Press (22×1)

Metcon: 2 Rounds, rest 2-3:00, 2 Rounds.
:30 Pushup to Plank Pressouts :30 Rest
:30 Kb Sdhp 20-24/24-32kg :30 rest
:30 Row/Shuttle Run/Airdyne :30 rest
:30 Du’s practice, du’s or singles :30 rest

Strength:
A. Every 1:00 for 5:00 perform 3 Jerk Balance. Light weights
B. Every 1:00 for 10:00 Perform 1-3 Split Jerk w/ 2-3 second pause in dip, and 2-3 second pause in landing each rep. Build, but stay within perfect technique range.

Metcon: 2 Rounds, rest 2-3:00, 2 Rounds.
:30 Sh to Oh 85/115#
:30 Rest
:30 Kb Sdhp 16-20/20-24kg
:30 rest
:30 Row/Shuttle Run/Airdyne
:30 rest
:30 Du’S
:30 rest

Strength:
A. Every 1:00 for 5:00 perform 3 Jerk Balance.
B. Every 1:00 for 10:00 perform 1-3 Split Jerk w/ 2-3 second pause in dip and 2-3 second pause in landing, each rep. Build in weight

Metcon: 2 Rounds, rest 2-3:00, 2 Rounds.
:30 Sh to Oh 85/115#
:30 Rest
:30 Kb Sdhp 20-24/24-32kg :30 rest
:30 Row/Shuttle Run/Airdyne :30 rest
:30 Du’S :30 rest

Thursday-
Strength:
A. Overhead Squat 3 sets of 15 reps w/ dowel.
B. Every 2:00 for 7 sets perform 8-12 (4-6/arm) Single Arm Dumbbell Snatch (Power).

Metcon: 5:00on/ 2:00 off x 2
200m Run
12 Ring Rows
24 Russian Kb Swings 12/16kg
12 Pushups

Cooldown:
Couch Stretch On Wall 2:00/leg

Strength:
A. Snatch Balance 5 sets of 3 reps (technique weight, work on depth)
B. Every 2:00 for 7 sets perform 1 Power Snatch + 1 Hang Squat Snatch w/ 2 second pause just above knee

Metcon: 5:00on/2:00 off x 2
400m Run
12 Pullups
24 American Kb Swings 12-16/16-20kg
12 Pushups
Cooldown:
Couch Stretch On Wall 2:00/leg

Strength:
A. Snatch Balance 5 sets of 3 reps. (technique weight)
B. Every 2:00 for 7 sets perform 1 Power Snatch + 1 Hang Squat Snatch.

Metcon: 5:00on/2:00 off x 2
400m Run
9 C2b Pullups
24 American Kb Swings 20/24kg
12 Clapping Pushups
Cooldown:
Couch Stretch On Wall 2:00/leg

Friday-
Strength:
A1. Goblet Squat or Back Squat 3-4 sets of 10-12 reps. (21×1). Rest 1:00
A2. Hip Bridges 3-4 sets of 12 reps (22×1). Rest 1:00

Metcon: For Time
750m Row
20 Ab-mat Situps
500m Row
100 Singles or 50 Du’s
250m Row
20 Ring Rows
150m Row
35 Air Squats

Strength:
A1. Back Squat 4 sets of 8-10 Reps (32×1) tempo. Rest :90
A2. Weighted Hip Bridges 4 sets of 8 reps (22×1). Rest :90

Metcon: For Time
1k Row
20 T2b/K2e/Strict Leg Raises 750m Row
100 Du’s or 150 Singles 500m Row
20 Pullups/Ring Rows
250m Row
50 Air Squats

Strength:
A1. Back Squat 4 sets of 8-10 Reps (32×1) tempo. Rest :90
A2. Weighted Hip Bridges 4 sets of 8 reps (22×1). Rest :90

Metcon: For Time
1k Row
20 T2b
750m Row
100 Du’s
500m Row
10 Muscle Ups (Bar or Ring)
250m Row
50 Air Squats

Saturday-
Warmup- Junkyard Dog/Burgerner Mobility- Ankles
A. 8:00 Emom- Every :30 perform 1 Turkish Getup. Alternate arms each ;30.
B. Oly Flow 15:00 – Nothing over 50% of 1 rep max in each position. Work on technique, positioning, etc. Practise.
C. :45on/:45 off x 10 @ 80% output
1- Row
2- Bear Crawl
3- Airdyne (height adjusted to shortest in class)
4- Jog
5- Jump Rope

Warmup- Junkyard Dog/Burgerner Mobility- Ankles
A. 8:00 Emom- Every :30 perform 1 Turkish Getup. Alternate arms each ;30.
B. Oly Flow 15:00- Nothing over 50% of 1 rep max in each position. Work on technique, positioning, etc. Practise.
C. :45on/:45 off x 10 @ 80% output
1- Row
2- Bear Crawl
3- Airdyne (height adjusted to shortest in class)
4- Jog
5- Jump Rope
Warmup- Junkyard Dog/Burgerner Mobility- Ankles
A. 8:00 Emom- Every :30 perform 1 Turkish Getup. Alternate arms each ; 30.
B. Oly Flow- Nothing over 50% of 1 rep max in each position. Work on technique, positioning, etc. Practise.
C. :45on/:45 off x 10 80% output
1- Row
2- Bear Crawl
3- Airdyne (height adjusted to shortest in class)
4- Jog
5- Jump Rope