Month: October 2018

Oct 18th Class Program

Back Squat Waveloading: 3@ 88% / 2@ 92% / 1@ 95% 3@ 90% / 2@ 95% / 1@ 98%+ Rest as needed between sets + 3 Sets: 5 Trap Bar Deadlifts @ Tough Weight 100ft Sled Push @ Heavy Weight Rest 2-3 mins + 5 Sets @ 75-80% effort 400m Row 25ft DB Lunges @ …
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Oct 17th Class Program

7 Sets @ Sustainable Effort 90s Rowing 10s Transition 90s AirBike 10s Transition 90s Shuttle Sprints 10s Transition 30s DU’s 60s Lunges 10s Transition

Oct 16th Class Program

Push Press Cluster 1.1 x 5 Sets Supinated Pull-up Cluster 1.1 x 5 sets *Weighted if possible + 4 Sets @ 80% Effort 30s DB Floor Press 30s Rest 30s Pendlay Rows 30s Rest 30s DU’s 30s Rest + For time: 400m Run 15 STO @ 95/65 15 Burpees 400m Run 15 STO @ 115/75 …
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Oct 15th Class Program

Front Squat 6-6-6- @20X0 Rest as needed + Romanian Deadlift 6-6-6 @30X0 Rest as needed + 10 min EMOM 1st min: 3 Hang Power Cleans @ Tough weight 2nd min: 3-5 Box Jumps @ Tough Height + 10 min AMRAP @ 75-80% Effort 15 Cals on Rower 15 Wall Balls 1 Rope Climb + V-ups …
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Oct 12th and Oct 13th – WODFEST 2018!

Saturday Events: 9am – 11am – Event 1A and Event 1B 6 min AMRAP Establish 6RM Bench Press 2 min Transition 4 min AMRAP 1-2-3-4-5-6-7… Bar Muscle Ups (Scaled is Max rep Pull-ups) + 12:00pm – 2:00pm Event 2: Thruster Sprint 300 meter Run + 30 Thrusters @ 105/70lbs Scaled – 300 meter Run + 30 …
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Address:

10720 117 Avenue,
Grande Prairie, AB T8V 7N7

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