Month: October 2017

Nov 1st Class Program

5 sets: Row 45s @ 75% 45s @ 85% 1:30 min rest 5 sets: AirBike 45s @ 75% 45s @ 85% 1:30 min rest + 15 min AMRAP @ sustainable effort: 100ft Farmers Walk 10-15 Russian KBS @ 24/16 50ft Shuttle Sprint x 10 lengths 1 min Plankhold

Oct 31st Class Program

Floor Press @31X1 4-4-4-4-4 + Weighted Chinup, build to 2RM Weighted Dips, build to 2RM + “Goodbye Talia WOD” For time: 100 Jump Lunges 80 burpees 60 Pullups 40 DB Snatch 20 HSPU

Oct 30th Class Program

Deadlift – Build to tough single + Front Rack Split Squat – 6-8 reps/side @31X1 x 3 sets Barbell Hip thrusts 6-8 reps @21X1 x 3 sets Suitcase Carry 100ft/side x 3 sets + 3 Sets: 21 Cals on Rower 15 Box Jumps @ 24/20 9 Hang Snatch @ 95/65

Oct 27th Class Program

Front Squat @42X1 – Build to challenging 4 rep + Power Snatch Cluster 1.1.1.1.1 x 4 sets + For time: 15-12-9 Power Cleans @ 115/75 Burpees Rest 10 mins repeat and compare time

Oct 26th Class Progrm

Split Jerk – Build up to moderate single – not looking for max, perfect technique while challenging still + Rope Climb – 1-3 reps x 5 sets (Any variation) Handstand Push Tech – 1-5 reps x 5 sets (Any variation – use this time to refine movement, don’t just complete reps to do it, this …
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10720 117 Avenue,
Grande Prairie, AB T8V 7N7

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