Month: March 2019

March 29th Class Program

Bench Press1-1-1-1-1 Rest as needed Pendlay Row4 Sets x 6-8 reps @20X0 Rest 1 min+Strict Dips4 Set x 6-8 reps @20X0 rest 1 min For Time:21-15-9 Push Press @ 115/75 Box Jumps w step down @ 24/20 3-2-1 Rope Climbs

March 28th Class Program

Front Rack Step Up4 Sets x 6-8 reps/side Rest 1 min+Barbell Hip Thrust4 Sets x 6-8 reps @30X0 Rest 1 min+Forward Sled Drag 4 Sets x 50ft @ Tough Weight Rest as needed 10 min AMRAP10-10-10-10-10… Cals on Rower 3-6-9-12-15… Hang Power Cleans @ 115/75 Rest 5 mins before next circuit 10 min AMRAP10-10-10-10-10… Cals …
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March 27th Class Program

8 Sets @ Sustainable Effort1 min AirBike 1 min Shuttle Sprints Rest 1 min 1 min Row 1 min Walking Lunges Rest 1 min

March 26th Class Program

Push Press Waveloading: 10 / 8 / 6 reps @ Moderate Weight 10 / 8 / 6 @ Tough Weight Rest as needed b/t sets+Neutral Grip Ring Pull-Up10 / 8 / 6 – Moderate Effort 10 / 8 / 6 – Tough Effort (Weighted / smaller bands / etc) Rest as needed b/t sets 20 …
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March 25th Class Program

Front Squat10 min EMOM x 2 reps @ Moderate Weight 8 Sets:Clean Pull + Hang Clean Pull + Hang Clean 1 complex every 60s 3 Sets @ 85% Effort500m Row 12 Deadlifts @ BW 50 DU’s 10 Lateral Burpees over the bar Rest 2 mins 15 min EMOM1st min: 15 Hollow Rocks 2nd min: 15 …
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10720 117 Avenue,
Grande Prairie, AB T8V 7N7

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