Month: November 2018

Dec 1st Class Program

3 Sets for Quality: Unbroken Bench Press (Males = 100% of Bodyweight/Females = 75%) Rest 15-20s Unbroken Strict Pull-Ups Rest 3 mins *Athletes should aim to use a load or assistance that will allow them to achieve at least 8 reps of each movement in the first set. + 3 Sets- Teams of 2 Every …
read more

Nov 30th Class Program

Back Squat 1st Set x 8 reps 2nd x 6 reps 3rd x 5 reps 4th x 4 reps 5th x 3 reps 6th x 2 reps @30X0 Rest as needed b/t sets + Weighted Step Up 3 Sets x 8-10 reps/side @ controlled tempo Rest as needed Dual KB Sumo Deadlift 3 Sets x …
read more

Nov 29th Class Program

Push Press Cluster 3.3 1st Set @ Moderate Effort 2nd @ Moderate Effort 3rd @ Slightly Challenging Effort 4th @ Challenging Effort + Weighted Strict Supinated Chest to Bar Pull-Up Build to tough single + 6 Sets @ High Effort Every 2:30 mins complete 10 Pushups 10 Alt DB Snatch @ 55/35 2 Rope Climbs …
read more

Nov 28th Class Program

1 Set: 5 min @ 70-75% effort 1 min Rowing 1 min Alt Step Ups 1 min Plankhold 1 min KBS @ 24/16 1 min Shuttle Sprints (Immediately into) 5 min AMRAP @ 75-80% effort 1 min Rowing 1 min Alt Step Ups 1 min Plankhold 1 min KBS @ 24/16 1 min Shuttle Sprints …
read more

Nov 27th Class Program

Banded Deadlift 6 Sets x 2 reps 1st @ 60% 2nd @ 62% 3rd @ 65% 4th @ 68% 5th @ 70% 6th @ 72% Rest as needed b/t sets + Single Arm Front Rack Walking Lunge 4 Sets x 10 reps/side 1st Set: Right Front Rack + Right Leg 2nd Set: Left Front Rack …
read more


Address:

10720 117 Avenue,
Grande Prairie, AB T8V 7N7

Phone Number:

Email: