Month: May 2019

May 22nd Class Program

5 Sets @ Sustainable Effort: 400m Row 400m Run Rest 2-3 mins *Make each round repeatable + 15 mins @ Sustainable Effort AirBike or Rower Every 3 mins perform 10-15 Wall Balls

May 21st Class Program

10 min EMOM 1st min: 10 DB Rows on Right @ 55lbs + 5 Pushups 2nd min: 10 DB Rows on Left @ 55lbs + 5 Pushups + 10 min EMOM 1st min: 10 DB Push Press on Right + AirBike in remaining @ 55-60 RPM 2nd min: 10 DB Push Press on Left + …
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May 17th Class Program

Back Squat Build to tough single Rest as needed + Power Snatch Every 2 mins perform 2 Snatchs – drop each rep with quick reset x 6 Sets Start @ Moderate Weight, build slightly as needed but not intended to be max out session. Sub Hang version for those lacking bottom hip position / good …
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May 16th Class Program

4 Sets for Quality: 10 KB Clean and Jerks @ 24/16 on Right 10 KB Clean and Jerks @ 24/16 on Left 10 T2B 50 DU’s Rest 1-2 mins + 4 Sets for Quality: 10 Snatch Grip Rows @ Tough Weight 10-15 Pushups 10-15 Back Extensions Rest 1-2 mins + For time: 21-15-9 Wall Balls …
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May 15th Class Program

1 Set – Sustainable Effort 2 Sets: 800m Run Rest 2 mins 4 Sets: 400m Run Rest 1 min 8 Sets: 200m Run Rest 30s + 15 mins for Quality: 20 Cal AirBike 20 Air Squats 20 Cals on Rower 20 Alt Lunges or Walking Lunges


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10720 117 Avenue,
Grande Prairie, AB T8V 7N7

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