Month: January 2019

Jan 31st Class Program

Conventional Deadlift 2 Reps every 2 mins x 8 Sets + 10 min EMOM *From the Rack 3-5 Thrusters @ Tough but not maximal weight + For time: 10-9-8-7-6-5-4-3-2-1 Hang Snatch @ 95/65 Burpees over the bar + 10 min EMOM 8-10 Jump Lunges AirBike in Remainder @ 75-80% effort

Jan 30th Class Program

20 mins @ Moderate Effort Rowing Every 1000m/750m perform 15 Wall Balls + 15 KBS @ 24/16 Immediately into: 20 mins @ Moderate Effort AirBike Every 50/35 Cals Perform 15 Box Jumps + 15 Push Press @ 75/55

Jan 29th Class Program

Strict Press Waveloading 10-8-6 @ Moderate Weight 10-8-6 @ Tough Weight Rest 1-2 mins b/t sets Snatch Grip Rows Waveloading: 10-8-6 @ Moderate Weight 10-8-6 @ Tough Weight Rest 1-2 mins b/t sets + For time: Buy in: 100 DU’s 3 Rounds of: 15 Hang DB Clean and Jerks @ 50/35 12 T2B 9 Burpees …
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Jan 28th Class Program

Front Squat Build to Tough 5 rep + Every 3 mins x 5 Sets 30 Wall Balls 1-2 Rope Climbs Rowing in Remaining time for Calories *No Rest + 4 Sets AMRAP DB Split Squats on Right x 30s Rest 30s AMRAP DB Split Squats on Left x 30s Rest 30s + 3 Sets: 1 …
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Jan 26th Class Program

5 Sets: Bench Press Cluster 2.2.2 Rest 1 min Muscle Up Cluster 2.2.2 *Sub Weighted Strict Pull-up / Banded Pull-up / Ring Rows and adjust reps as needed. Rest 2 mins + For time: Teams of 2 2k Row (1 work / 1 rest) 60 T2B (1 Work / 1 Hangs from Bar) 50 Box …
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10720 117 Avenue,
Grande Prairie, AB T8V 7N7

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