Month: September 2017

Sept 30th Class Program

15 min EMOM: 1st min: 8-10 Cals on Rower 2nd min 8-10 Cals on AirBIke 3rd min: 30s Hollow Rocks + 20 min AMRAP: teams of 2: Partner A Runs 400m with Medicine Ball @ 20/14 Partner B will AMRAP 2 Ring Muscle Ups + 4 HPC @ 155/105 + 8 Burpee Box Jump Overs …
read more

Sept 29th Class Program

Deadlift – Build to tough 6 rep – Can be TNG or resets + Front Rack Split Squat – 4-6 reps/side x 4 sets Single leg Hip extensions – 6-8 reps/side x 4 sets Sled push x 50ft at tough load x 4 sets + For time: 21-15-9 of Cals on rower Front squats @ …
read more

Sept 28th Class Program

Bench Press – 4 reps every 1:30 x 5 sets + Supinated Bent over Barbell row – 6-8 reps x 4 sets DB Lateral Raises 8-10 reps x 3 sets Hollow Rocks x 30s x 3 sets + 4 Sets: 50 DU’s 12 HSPU 12 C2B rest 1:30 mins

Sept 27th Class Program

Rowing: 8 x 250m – 1 min rest b/t efforts + Rowing: 4 x 500m – 2 min bt efforts + 15 min AMRAP @ moderate effort: 200m Run 15 KBS @ 24/16 100ft/side Suitcase Carry 1 min Plankhold

Sept 26th Class Program

Clean and Jerk x 3 reps every 2 mins – drop each rep x 5 sets – Challenging but not maximal + Back Squat 3-3-3-3 + 16 min EMOM: 1st min: 10 Power Snatch @ 75/55 2nd min: 1-2 Rope Climbs 3rd min: 10 Bar facing Burpees 4th min: 10 thrusters @ 75/55


Address:

10720 117 Avenue,
Grande Prairie, AB T8V 7N7

Phone Number:

Email: