Month: February 2019

March 1st Class Program

Open 19.2Beginning on an 8-minute clock, complete as many reps as possible of:  25 toes-to-bars  50 double-unders  15 squat cleans, 135 lb.  25 toes-to-bars  50 double-unders  13 squat cleans, 185 lb.If completed before 8 minutes, add 4 minutes to the clock and proceed to:  25 toes-to-bars  50 double-unders  11 squat cleans, 225 lb.If completed before 12 minutes, add 4 minutes to the …
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Feb 28th Class Program

DeadliftCluster 4.4 x 4 SetsRest as needed 4 Sets:10 KB Front Rack Lunges Rest 30s 50ft Sled Push @ Tough but managable Weight Rest 2 mins 5 Sets @ 80-85% effort30s Hang Cleans @ 115/75 30s Burpees over the bar 30s Rest 30s Wall Balls 30s Alt DB Snatch @ 50/35 30s Rest 9 min …
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Feb 27th Class Program

45 min AMRAP @ Sustainable Effort5 mins Rowing 20 Alt Step Ups 20 KBS @ 24/16 5 mins AirBike 20 Air Squats 10 Pushups 10 Ring Rows 2:30 mins SkiErg 2:30 mins Shuttle Sprints 20 Lunges 20 V-Ups

Feb 26th Class Program

Bench Press4 Sets x 6-8 reps @21X0+Rope Climbs4 Sets x 1-3 reps (Any Variation)+Farmers Walk4 Sets x 100ft @ Tough Weight For time:21-15-9Shoulder to Overhead @ 115/75Box Jump Overs @ 24/20Cals on Rower 15 mins @ Sustainable Effort2:30 mins AirBike2:30 mins Rowing

Feb 25th Class Program

Hang Snatch1 Rep every 30s x 15 sets *Intent is to move well with moderate load vs maxing out Barbell Hip Thrust4 Sets x 10 reps @20X0 Rest 1 minForearm Plank4 Sets x 45-60s Holds Rest 1 minWeighted Russian Step-Up4 Sets x 6-8 reps/side @ controlled tempoRest 1 min 20 min EMOM1st min: 18-12 Thrusters …
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10720 117 Avenue,
Grande Prairie, AB T8V 7N7

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