Month: December 2017

Dec 30th Class Program

10 min AMRAP: AMRAP Cals on AirBIke while partner hangs on bar. Cals can only be accumalted when hanging otherwise no work can be completed. + Teams of 2 for time: 100 Cals on Rower 100ft Farmers Walk @ 32/24kg (each) 80 Kipping Pullups 100ft Farmers Walk @ 32/24kg (each) 60 Hang Snatch @ 75/55 …
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Dec 29th Class Program

Front Squat EMOM: 1 rep @ 80%+ @31X1 x 8 mins + Hang Squat Clean x 3 reps every 60s x 10 sets + 10 min EMOM: 1st min: 50 DU’s or 30s of work 2nd min: 8-12 FR Lunges @ 135/95 + 10 min EMOM: 1st min: 8-12 Burpees over the bar 2nd min: …
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Dec 28th Class Program

Bench Press – Build to tough 4 reps Strict Pullup – Build to tough 4 rep + 5 Rounds for time: 500m row 15 Wall Balls 12 T2B 9 HSPU 6 Deadlifts @ 225/155 3 Ring Muscle UpsĀ  + 3 sets: Powell Raise 10 reps/side DB External Rotations 10 reps/side Single arm Hang for 15-20s/side

Dec 27th Class Program

8 Sets: 30s Rowing 30s rest 30s Burpees no jump 30s rest 30s Walking Lunges 30s rest 30s AirBIke 30s rest 30s KBS @ 24/16 30s rest + 4 Sets for Quality: 100ft/side suitcase Carry 12-15 ABmat Situps 12-15 Back Extensions

Dec 22nd Class Program

Build to tough 3 rep TNG Hang Power Snatch every 2 mins – 5 Sets + 4-6 reps/side x 4 sets – FR Split Squats Single Leg / SA DB Deadlift – 6-8 reps/side @21X1 x 4 sets + 21-15-9: Hang Clean @ 115/75 Bar facing burpees 50-50-50 DU’s


Address:

10720 117 Avenue,
Grande Prairie, AB T8V 7N7

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