Month: October 2018

Nov 1st Class Program

Bench Press 5-5-5-5-5 @30X0 Rest as needed Dumbbell Row 5-5-5-5-5/side @30X0 Rest as needed + 20 min EMOM 1st min: 8-12 Dips 2nd min: 30s DU’s or 50 Reps 3rd min: 1-2 Rope Climbs 4th min: 30s Burpees 5th min: 6-10 Strict Pull-ups (10-15 Kipping Pull-ups for those who have passed requirements to kip) + …
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Oct 31st Class Program

1 Set: 1000m Row Rest 2 mins 50 Cal AirBIke Rest 2 mins 750m Row Rest 1:30 mins 40 Cal AirBike Rest 1:30 mins 500m Row Rest 1 min 30 Cal AirBike Rest 1 min 250m Row Rest 30s 20 Cal AirBike + 15 min AMRAP @ Sustainable Effort 100ft Farmers Walk 1 min Forearm …
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Oct 30th Class Program

Front Squat 2-2-2-2 @20X0 *Working Sets Rest as needed + Romanian Deadlift 2-2-2-2 @20X0 *Working Sets Rest as needed + 4 Sets @ High Effort 5 reps/side of Double KB Front Rack Step Ups immediatly into: 50ft Sled Push @ Heavy Weight AFAP!! Rest 2-3 mins + For time: 10-9-8-7-6-5-4-3-2-1 Pushups DB Deadlifts @ 50/35 …
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Oct 29th Class Program

Strict Press Every 75s perform 2 reps x 10 sets 2 Sets @ 70% 2 sets @ 72% 2 Sets @ 75% 2 Sets @ 78% 2 Sets @ 80% + Weighted Strict Supinated Chest to Bar Pull-Up Build to tough 5 rep + Open Workout 18.1 20 min AMRAP 8 toes-to-bars 10 dumbbell hang …
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Oct 27th Class Program

Back Squat 10 min EMOM x 5 reps – AIm for 55-60% Emphasis on Fast bar speed and building volume, not intented as heavy session. You Should be breathing more based on Heart Rate vs “Going Heavy” *Team up for added motivation + 20 min AMRAP – Teams of 2 Each Round consist of: Partner …
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10720 117 Avenue,
Grande Prairie, AB T8V 7N7

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