Month: August 2018

Sept 1st Class Program

5 Sets: Teams of 2 15 Cal Row 10 Bar Facing Burpees 5 Thrusters @ 135/95 *One completes a full round, then partner proceeds to complete a full round. Rest 5-8 mins b/t workouts + 5 Sets: Teams of 2 15 Cal AirBike 10 Box Jump Overs @ 24/20 5 T2B 5 C2B Pullups *One …
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August 31st Class Program

High Hang Snatch High Pull + High Hang Power Snatch 1 complex every 60s x 10 sets *Moderate Load – emphasis is HIGH HANG, not above knee or mid thigh + Conventional Deadlift Cluster 4.4 x 3 sets + For time: 50 Air Squats 10 Hang Power Clean @ 185lbs/115lbs 400m Run 40 Air Squats …
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August 30th Class Program

Strict Press 3 reps every 60s x 6 sets + Strict Pronated Pull-up 1-1-1-1-1-1 Strict Dip 1-1-1-1-1-1 + 20 min EMOM 1st min: 3-5 Muscle Ups 2nd min: 10-15 HSPU 3rd min: 50 DU’s or 30s of work 4th min: 1-2 Rope Climbs 5th min: 15s KB Snatch on Right + 15s KB Snatch on …
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August 29th Class Program

“The difference between the impossible and the possible lies in a person’s determination.” – Tommy Lasorda 5 Sets @ 80-85% effort 1:30 mins Rowing 1:30 mins AirBIke 1:30 min Shuttle Sprints 30s Burpees 30s Jump Lunges 30s KBS @ 24/16 Rest 2 mins + 4-5 Sets: 400m Run Every 2:30 mins *Scale to 400m Run …
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August 28th Class Program

Hang Clean Build to tough 6 rep + Back Squat 5 reps every 1:30 mins x 8 sets *Aim for 65-75% effort, We want good bar speed yet challenging enough to make the 8 sets tough. + 1 Set: 4 min @ high effort: 10 Wall Balls @ 20/14lbs 5 Deadlifts @ 225/155 -2 min …
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10720 117 Avenue,
Grande Prairie, AB T8V 7N7

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