Month: April 2018

May 1st Class Program

Warmup: 2 Sets: 8-10 Scap Wall Slides + 8-10 Scap Pullups + 8-10 reps/side Half kneeling Bottoms up Press + 10 min EMOM: 3-5 Push Press @ 55-65% + 10 min EMOM: 3-5 Strict Pull-ups (Weighted if possible) + 3 Sets @ 80% effort: 60s AirBike / 60s Rest 30s T2B + 30s Pushups / …
read more

April 30th Class Program

Warmup: 3 Sets – 3 Snatch High pulls above knee + 3 Snatch High Pulls below knee + 3 Hang Muscle Snatch + 3 Hang Snatch (Empty Bar or Dowel, No added weight) *Add Deadbug + Glutebridge + Shoulder Prep as needed + A) Snatch x 1 rep – every 1:30 mins x 8 sets …
read more

April 28th Class Program

Warmup: 2 Sets: RNT Split Squats 8-10 reps/side + Cook Hip Lifts 6-8 reps/side + Anti-Rotational Plankhold 30s/side + Back Squat 2-2-2-2 @4111 – Rest as needed b/t sets + Teams of 2: 3 Rounds: 1 min AirBike / 1 min Rest 1 min Hang Power Clean @ 95/65 / 1 min Rest 1 min …
read more

April 27th Class Program

Warmup: 2 Sets: 8-10 Foam roller band pull aparts + 8-10 Scap Pushups + 3-5 TGU/side + A1) DB Bench Press 4 sets x 10-12 reps @21X1 A2)Snatch Grip Pendlay Rows 4 Sets x 10-12 reps @21X1 + 10 min EMOM: 1st min: 20s HSPU 2nd min: 20s Kipping Pullups + 7 min AMRAP: 3 …
read more

April 26th Class Program

Warmup: 2 Sets: 8-10 reps/side Single leg Squat onto bench/box + 8-10 reps/side Single leg RDL Reach + 8-10 reps/side Bird DogĀ  + A) Deadlift Cluster 3.3 x 3 sets – Moderate load + B1) Splt Squat 3 Sets x 8-10 reps/side @2111 B2) Good Mornings 3 sets x 8-10 reps @3111 + “Karen with …
read more


Address:

10720 117 Avenue,
Grande Prairie, AB T8V 7N7

Phone Number:

Email: