Month: January 2019

Jan 19th Class Program

Teams of 2 10 Rounds for time: (Each) 10 Thrusters @ 95/65 1 Rope Climb 10 Cals on Rower 1 Work / 1 Rest per round

Jan 18th Class Program

Push Press Cluster 2.2.2 x 4 sets Rest as needed b/t sets Bent Over KB Row Cluster 4.4 x 4 sets + 5 Sets @ 80-85% Effort 30s Alt DB Snatch @ 50/35 30s Rest 30s Burpees 30s Rest 30s AirBike 30s Rest 30s DU’s 30s Rest + Bottoms Up Single Arm Front Rack Carry …
read more

Jan 17th Class Program

Back Squat 10 min EMOM x 2 Reps @ Challenging Weight – Emphasis on load with perfect form. + 15 min EMOM 1st min: 100ft Sled Push @ Moderate Weight 2nd min: Back Rack Split Squat x 6-8 reps/side @20X0 3rd min: Forearm Plankhold x 45-60s Holds + 10 min AMRAP @ 75-80% Effort 10 …
read more

Jan 16th Class Program

1 Set: 1600m Row @ Warm-up Pace *Use this a prep work / warm-up for rowing sets. + 5 Sets: 1 min AirBike @ 75% Effort 20s @ 85% Effort 20s @ 90% Effort 20s @ 95% effort Rest 1 min + 1 Set: 40 Cals on AirBIke @ Warm-up pace *Use this a prep …
read more

Jan 15th Class Program

Dumbbell Bench Press 4 Sets x 6-8 reps @30X0 Rest 1 min Strict Supinated Pull-up 4 Sets x 6-8 reps @20X0 Rest 1 min + 3 Rounds for time: 21 Cals on Rower 15 DB Push Press @ 50/35 9 T2B + 5 Sets @ Sustainable Effort (Think 70-75% Effort) 35 DU’s 1-2 Rope Climbs …
read more


Address:

10720 117 Avenue,
Grande Prairie, AB T8V 7N7

Phone Number:

Email: