Month: June 2018

June 22nd Class Program

Double Overhand Grip Deadlift Build to tough 8 rep + Goblet Step Up 4 Sets x 8-10 reps/side Rest 1-2 mins Shoulders Elevated Single Leg Hip Bridge 4 Sets x 8-10 reps/side @30X0 Rest 1-2 mins + 5 Sets: 30s Wall Balls @ 20/14 30s Rest 30s Box Jump Overs @ 24/20 30s Rest 30s …
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June 21st Class Program

10 min EMOM 1st min: 20s Ring Dips or Regular Dips (Sub w Pushups) @20X1 2nd min: 20s Pendlay Rows @20X1 Rest 5 mins 10 min EMOM 1st min: 1-3 Rope Climbs 2nd min: 2 TGU/side @ moderate weight + For time: 20 Cals on AirBIke 10 KBS @ 32/24 20 Burpees 10 KBS @ …
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June 20th Class Program

At Sustainable Effort: 1000m Row Rest 2 min 400m Run Rest 1 min 400m Row Rest 1 min 400m Run Rest 1 min 400m Row Rest 1 min 400m Run Rest 1 min 400m Row Rest 1 min 400m Run Rest 1 min 400m Row Rest 2 min 800m Run + 10 min EMOM: 1st …
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June 19th Class Program

Squat Clean 1 rep every 60s x 10 sets Start @ 65% – add 5lbs per set if possible. (Should not exceed 80% of 1RM) + Back Squat Cluster 4.4.4 x 3 sets Rest 2-3 mins b/t efforts + 5 Sets: 3-5 Ring Muscle Ups 5-8 Deadlifts @ 225/135 8-12 HSPU 30-50 DU’s Rest 2 …
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June 18th Class Program

A1) Close Grip Bench Press Build to tough set of 6 reps @20X1 A2) Strict Pronated Pull-up Build to tough set of 6 reps @20X1 + 12 min EMOM: 1st min: 100ft OH Carry on Right w KB 2nd min: 100ft OH Carry on Left w KB 3rd min: 10-15s L-Sit hanging from pull-up bar …
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10720 117 Avenue,
Grande Prairie, AB T8V 7N7

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