Month: July 2019

July 19th Class Program

Bench Press Cluster 2.2.2 x 4 Sets Rest as Needed + Supinated Barbell Bent Over Row: Cluster 2.2.2 x 4 Sets Rest as Needed: + 5 Sets: 30s Rowing 30s Rest 30s KBS @ 24/16 30s Rest 30s Box Jumps w/ step down 30s Rest 30s Pushups 30s Rest + 4 Sets for Quality: 100ft …
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July 18th Class Program

15 Min EMOM: Clean (choose variation appropriate for skill level) 5 Mins x5 Reps @ Light weight 5 Mins x3 Reps @ Moderate weight 5 Mins x1 Rep @ Challenging, but not maximal weight + Front Rack Split Squat 4 Sets x 6-8 Reps/Side Rest as Needed + Romanian Deadlift 4 Sets x 6-8 Reps …
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July 17th Class Program

10 Sets: 200m Run 1 Rope Climb 10 KBS @ 24/16 20 Alt Lunges (no weight) Rest 1 Min + 5 Sets: 400m Row 25/20 Cals on AirBike Rest 1 Min

July 16th Class Program

Push Press 3-3-3-3-3 Rest as Needed + Neutral Grip Ring Pull-Up 3-3-3-3-3 Rest as Needed + 3 Rounds for Time: 500m Row 15 T2B 15 DB Push Press @ 45/25 + 4 Sets for Quality: 50 DU’s 10-12 DB Rows/side 10-12 Dips Rest 1-2 Mins

July 15th Class Program

Back Squat Build to Tough SIngle Rest as Needed + 10 Min EMOM 1st min: 8-10 Alt Front Rack Reverse Lunges @ Moderate Load 2nd min: 8-10 Glute Ham Raises or 8-10 Good Mornings + 10 Min EMOM 1st min: 10-12 Alt DB Snatch @ 55/35 2nd min: 6-10 Burpee Box Jump Overs @ 24/20 …
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Address:

10720 117 Avenue,
Grande Prairie, AB T8V 7N7

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