Month: May 2018

June 1st Class Program

Warmup: 2 sets: 2 TGU on Right + 50ft OH KB Carry on Right 2 TGU on Left + 50 OH KB Carry on Left Cuban Rotations x 8-10 reps Scap Pushups x 8-10 reps + 4 Sets: Landmine Press 10 reps/side @20X0 Single Arm Ring Row or TRX Row x 10 reps/side @20X0 + …
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May 31st Class Program

Warmup: 3 Sets: Wall deadbug x 8-10 reps/side Glute Bridge x 8-10 reps Eccentric Single leg squat onto bench x 8-10 reps/side + Deadlifts @ 70-75% 2 reps every 60s x 5 sets + Power Snatch Cluster 1.1.1 x 5 sets + 3 Sets: 18 Pistol Squats 15 Burpees 12 Hang Snatch @ 75 Rest …
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May 30th Class Program

Warmup: 2 Rounds of 300m Row 10 Walking Lunges (No weight) 12 Cals on AirBike + Dynamic Mobility Drills + 5 Rounds @ moderate effort: 1000m Row + 800m Run 50 Cals on AirBike

May 29th Class Program

Warmup: 2 Sets x 50ft KB Bottoms up Front Rack Carry + 30s Actrive Hang from Pull-up bar + 10 Scap Pushups + 15 min EMOM: 1st min: 5 Bench Press @ 60-65% 2nd min: 5 Strict C2B / Pullups (Weighted if possible) 3rd min: 30s Farmers Walks + 15 min EMOM: 1st min: 8-12 …
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May 28th Class Program

Warmup: 2 sets: 5 Muscle Cleans + 5 Hang Power Cleans + 5 Front Squats + 5 Hang Squat Cleans + Squat Clean – Build to tough 2 rep (Drop each rep with quick reset) + Front Squat 3-3-3-3-3 + For time: 21 Power Cleans @ 115/75 400m Run 15 Power Cleans @ 135 / …
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10720 117 Avenue,
Grande Prairie, AB T8V 7N7

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