Month: August 2017

Sept 1st Class Program

Bench Press 2-2-2-2-2 + Weighted C2B or Pullups 2-2-2-2-2 + SA OH Carry 100ft/side x 3 sets Russian Twists x 30s x 3 sets + For time: 21-18-15-12-9-6 Cals on Rower Cals on AirBIke

Aug 31st Class Program

4 TNG Hang Snatch – 1 complex every 90s x 5 sets + 10 Jumping Squats every 60s x 5 sets – Use Medicine Balls, make each rep explosive + DB Deadlifts 6-8 reps x 4 sets Faceup GHD Plankhold – 30-45s x 4 sets + 10 Sets: 20 DU’s 9 Wall Balls 7 Burpees …
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Aug 30th Class Program

Running: 5 sets: 200m (Fast) 200m (Recovery) x 8 (1600m Total per set) Rest 5 mins between sets (This is 8km total so adjust as needed per athlete if volume is too much or even split the 8k into 4k run / 4k Row) 

Aug 29th Class Program

Push Press – Build to tough single + Snatch Grip Pendlay Rows 6-8 reps x 4 sets Star Plank 30s/side x 4 sets Banded Face Pulls 6-8 reps x 4 sets + 10 min AMRAP: 1-2-3-4-5-6-7… of Ring Muscle Up Squat Snatch @ 135/95

Aug 28th Class Program

Clean and Jerk – 1 rep every 60s x 10 sets – Build as needed but no maximal efforts, think 70-75% + Front Squat – Cluster 1.1.1.1.1 x 3 sets + 14 min EMOM: 1st min: 3 Power Cleans @ 185/115 + 6 Pushups + 9 Air Squats 2nd min: 30s Rowing @ tough pace


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10720 117 Avenue,
Grande Prairie, AB T8V 7N7

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