Month: May 2019

May 31st Class Program

Above knee Clean + Below knee Clean + Clean Build to tough but not maximal complex Rest as needed b/t sets + 5 Sets: 30s Rowing 30s Rest 30s Hang Snatch @ 75/55 30s Rest 30s DU’s 30s Rest 30s Burpees 30s Rest 30s AirBike 30s Rest + For Quality: 1km Run Or: 3 Sets …
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May 30th Class Program

Strict Dips 4-4-4-4-4 Rest as needed + Ring Row 5 Sets x 8-12 reps @20X0 *Feet Elevated or weighted if possible Rest as needed + For time: 30 Wall Balls 30 KBS @ 24/16 30 Box Jumps @ 24/20 20 Wall Balls 20 KBS @ 24/16 20 Box Jumps @ 24/20 20 T2B 10 Wall …
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May 29th Class Program

40 min AMRAP: 400m Run 1 min Skipping 30/20 Cals on AirBike 1 min Plankhold 400m Rowing + Suitcase Carry 4 Sets x 100ft/side + Hollow Rocks 4 Sets x 30s of work + GHD Back Extension 4 Sets x 10-12 reps @ controlled tempo

May 28th Class Program

Front Squat 10 min EMOM x 5 reps @ Moderate Weight + 5 Sets: 3 Power Cleans @ Challenging but not maximal weight – Drop each rep + Sled Push x 50ft @ Tough Weight Rest 2-3 mins + Front Rack Split Squat 4 Sets x 6-8 reps/side @30X0 Rest 1 min + Glute Ham …
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May 27th Class Program

Close Grip Bench Press Build to tough set of 8 reps @20X1 + Strict Pronated Pull-up Build to tough set of 8 reps @20X1 + 12 min EMOM 1st min: 5-7 DB Dealifts + 5-7 DB Hang Cleans + 5-7 DB STO @ 50/35 2nd min: 50 DU’s or 30s Skipping + 12 min AMRAP …
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Address:

10720 117 Avenue,
Grande Prairie, AB T8V 7N7

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