Month: August 2018

August 17th Class Program

“Opportunity is missed by most people because it is dressed in overalls and looks like work.” -Thomas Eddison Clean 3 reps every 2 mins x 6 sets – drop each rep with quick reset – no TNG. Start @ moderate weight and build slightly as needed. DO NOT MAX OUT! + Front Rack Rear Foot …
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August 16th Class Program

“Life is like photography. You need the negatives to develop.” – Unknown Strict Press 1 rep every 30s x 10 sets *Moderate weight, think 75% + Strict Pronated Pull-up 3-3-3-3-3 Strict Dips 3-3-3-3-3 + 20 min EMOM 1st min: 1-2 Rope Climbs 2nd min: 30s DU’s or 50 DU’s 3rd min: 10-12 T2B 4th min: …
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August 15th Class Program

“People often say that motivation doesn’t last. Well, neither does bathing – that’s why we recommend it daily.” –Zig Ziglar 3 Sets: 5 mins on Rower Rest 2 mins 5 mins on AirBike Rest 2 min + 1 Set: 1600m Run

August 14th Class Program

Snatch 1 every 30s x 12 Sets *Moderate loading – focus on quality movement + Front Squat Build to tough 2 rep + 3 Rounds for time: 30 Cals on Rower 30 Wall Balls 30 KBS @ 24/16 + 9 min EMOM 1st min: 30s Hollow Rocks 2nd min: 30s Sorenson 3rd min: 30s Russian …
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Aug 13th Class Program

Single arm db bench press 4 Sets x 8-10 reps/side @20X0 Rest 1 min Supinated Barbell Bent Over Row 4 Sets x 8-10 reps @20X0 Rest 1 min + 10 min EMOM 1st min: 8-12 T2B 2nd min: 1-2 Rope Climbs + 6 min AMRAP 1-2-3-4-5-6-7-8-9-10…. HSPU (Deficeit for advanced athletes) Deadlift @ 225/155 + …
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10720 117 Avenue,
Grande Prairie, AB T8V 7N7

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