Author: CFvo2Max

Nov 15th Class Program

Bench Press 3-3-3-3-3 @30X0 Rest as needed + Snatch Grip Pendlay Row 4 Sets x 6-8 reps @30X0 Rest as needed Half Kneeling Single Arm Press 4 Sets x 6-8 reps/side @31X0 Rest as needed + 3 Rounds for time: 15 Power Cleans @ 115/75 12 Burpees over the Bar + 15 mins @ EZ …
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Nov 14th Class Program

5 Sets @ Increasing Efforts: Rowing: 60s @ Warmup Effort 60s @ Moderate Effort 60s @ Tough Effort 2 min Rest + 5 Sets @ Increasing Efforts: Shuttle Sprints: 60s @ Warmup Effort 60s @ Moderate Effort 60s @ Tough Effort 2 min Rest *If Treadmill / TrueForm or AirRunner is available, please utilize instead.

Nov 13th Class Program

Back Squat 1st Set x 10 reps 2nd x 10 reps 3rd x 8 reps 4th x 8 reps 5th x 6 reps @30X0 Rest as needed b/t sets + 5 Sets: Every 2 mins complete: 10 KB Front Rack Walking Lunges + 15 min AMRAP @ 75-80% effort (Steady Pace) 400m Row 15 Wall …
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Nov 12th Class Program

Push Press Cluster 5.5 1st Set @ 60% 2nd @ 65% 3rd @ 70% 4th @ 75% + Weighted Strict Supinated Chest to Bar Pull-Up Build to tough 3 rep + 20 min EMOM 1st min: 8-12 T2B 2nd min: 30s Farmers Walk / Hold 3rd min: 8-12 DB Floor Press @ Tough Weight 4th …
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Nov 10th Class Program

Hang Clean 5 min EMOM x 1 rep @ 50-65% Rest 60s, then into: + Hang Clean Every 90s x 4 sets x 1 rep @ 65-80% Rest 60s, then into: + Hang Clean Every 2 mins x 3 sets x 1 rep @ 80%+ + Teams of 2: 15 min AMRAP 1 Rope Climb …
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10720 117 Avenue,
Grande Prairie, AB T8V 7N7

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