Month: March 2018

March 31st Class Program

Strict Press 5×5 + Team WOD – 8 rounds: 9 HSPU + 7 Pull-ups + 5 Deadlifs 225/155 + while partner A works, partner B is holding plate overhead 45/25

March 29th Class Program

Back Squats 5×5 + Weighted Dips 5×5 + 50ft Walking Lunges every 2 mins x 5 sets (heavier than last week) + 21-15-9 Hang Power Cleans + Push Ups + Calorie Row

March 28th Class Program

12 AMRAP (minimum effort): 15 cal Row + 20 Body Weight Lunges + 1 min Plank + 12 min AMRAP (moderate effort): 15 Wallballs + 20 Alt Step Ups + 15 cal AB + 12 min AMRAP (full throttle): 15 Burpees + 20 cal Row + 10 Shuttle Sprints + 12 1/2 Kneeling Palloff Press …
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March 27th Class Program

Narrow Grip Bench Press 4×8@3111 + Strict Pullups 1.1.1.1.1. rest 2 minutes between sets x 5 sets + 30 min WOD – Every 2 minutes complete: 1st min: 10/8 cal Row + 12-15 KB Swings 2nd min: 10/8 cal AirBike + 2-5 Ring Muscle-Ups or 5 Kipping Pullups 3rd min: 10 Shuttle Sprints + 8-12 …
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March 26th Class Program

Front Squats 4×6@3111 + Rear Elevated Split Squats 4×6@3111 + Hip Thrusts 4×12@3111 + WOD – 5 Rounds for Time: 15 Cal Air Bike + 7 Clean and Jerks 95/135 (105/155) + 7 Bar Facing Burpees


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10720 117 Avenue,
Grande Prairie, AB T8V 7N7

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