Month: November 2017

Dec 1st Class Program

Split Jerk EMOM x 1 rep Start @ 65-70%, add slightly but no maxing out, perfect form throughout x 8-10 sets + Weighted C2B EMOM x 1-3 reps add weight as needed x 10 sets + DB Powell Raises 8-10 reps/side @3111 x 3 sets Trap 3 Raise 8-10 reps @3111 x 3 sets + …
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Nov 30th Class Program

1 1/4 Back Squats @2111 – 2 reps – Build to moderate but challenging set + Snatch High Pull + Hang Power Snatch – Build to challenging complex + 15 min EMOM: 1st min: 50ft Reverse Sled Drag @ tough Weight 2nd min: 100ft D-Ball Carry x 100ft @ 150/100lbs 3rd min: 4-6 Alt DB …
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Nov 29th Class Program

For time: 5k Row Every 3 mins perform 12 Wall Balls + 12 KBS Continue row until complete + Front Leaning rest on Rings x 45-60s x 3 sets 10-12 GHD Back Extensions @21X1 x 3 sets MedBall Russian Twists x 30s x 3 sets

Nov 28th Class Program

20 min EMOM: 5 mins: 5 Strict Press @ Challenging but not maxial weight 5 mins: Ring Muscle Up x 3-5 reps (Sub C2B or Kipping Pullups) 5 mins: 5-8 HSPU (Any Variation , sub in 30s AMRAP Pushups or Duel Z-Press 5 mins: AMRAP 30s Pendlay Rows @ Moderate load + 5 Sets: 50 …
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Nov 27th Class Program

Squat Clean – 2 reps every 2 mins x 5 sets – Start @ 70-75%, build as needed + Front Squat EMOM: 5 reps @ 65-70% @31X1 x 5 mins + DB Deadlifts 6-8 reps x 3 sets + 10 min AMRAP: 3-6-9-12-15… Thrusters @ 95/65 T2B


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10720 117 Avenue,
Grande Prairie, AB T8V 7N7

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