Author: CFvo2Max

August 23rd Class Program

Clean: 10 sets @ Moderate to High Effort 3 Position Power Clean Complex 1 From High Hang (hips) 1 From Low Hang (above the knee) 1 From Floor Rest 1 min + Snatch Grip Bent Over Barbell Row 4×6-8 @ 41X2 *pause at the top for 2 seconds Rest 30s + Push-up 4×8-10 @ 31X1 …
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August 22nd Class Program

Front Squat: 10 Min EMOM: 8 Front Squats @ 75-80% RPE + Dual Dumbbell Seated Press 3×8 @ 41X1 Rest 1 Min + Strict Pronated Pull-up: 3×6-10 Rest 1 -2 Min + 3 Rounds for Time: 800m Run 25 WallBalls @ 20/14 to 10/9ft target 20 DB Snatches @ 50/35

August 22nd Class Program

Front Squat: 10 Min E2MOM 8 Front Squats @ 75%-80% RPE + Dual Dumbbell Seated Press 3×8 @ 41X1 Rest 1 Min + Strict Pronated Pull-Up: 3×6-10 Rest 1-2 Mins + 3 Rounds for Time: 800m Run 25 WallBalls @ 20/14 to 10/9 target 20 DB Snatches @ 50/35

August 21st Class Program

20 Mins @ 75% Moderate Effort: 800m Row @ Damper 1 100ft Dual KB Front Rack Carry 60-90s Double Under Practice *Immediately into + 20 Min @ 75% Moderate Effort 12 Mile Assault Bike or 500m SkiErg @ Damper 1 45-60s Front Leaning Rest 100ft Walking Lunge (no weight) + 3 Sets: 20s Hollow Hold …
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August 20th Class Program

Push Press: 20 sets-1 rep each 30s @ Moderate to Heavy Load + Deadlift: 5×3 @ Moderate to Challenging Load Rest as Needed + 20 Min @ 85-90% Tough Yet Sustainable Effort: 30s Push Press @ 95/65 30s Rest 30s Box Jumps @24/30 30s Rest 30s Hang Power Cleans @ 95/65 30s Rest 30s DU’s …
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10720 117 Avenue,
Grande Prairie, AB T8V 7N7

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