Category: WOD

Dec 14th Class Program

Barbell Back Rack Reverse Lunge 3 Sets x 10 reps/side Rest as needed Glute Ham Raise 3 Sets x 10 reps @ controlled tempo Rest as needed *Use Assistance to perform or modify with Barbell Good Mornings Reverse Sled Pull 3 Sets x 100ft @ Challenging but weight that isn’t making you stop every 10-20ft. …
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Dec 13th Class Program

Strict Pull-up Weighted Pull-up x 5 reps x 3 sets immediately into AMRAP 30s of Strict Pull-ups @ BW *Sub Strict Pullups into Ring rows, or whatever is appropriate for each athlete. Rest as needed Floor Press Challenging 5 rep Floor Press x 3 sets Immediately into AMRAP Pushups for 30s Rest as needed + …
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Dec 12th Class Program

20 min AMRAP @ Challenging pace 2k Row 100 Burpees AMRAP DU’s in Remaining + 20 min AMRAP @ Sustainable Effort 20 Cals on AirBike 20 Alt Step Ups 20 Pushups (Sub reps that are appropriate for each athlete) 20 Shuttle Sprints x 50ft


Dec 11th Class Program

Front Squat Waveloading: 6/4/2- Moderate Load 6/4/2 – Build by 5-10lbs per set @40X0 + Front Rack Split Squat 4 Sets x 6-8 reps/side @20X0 Rest 1-2 mins Barbell Hip Thrust 4 Sets x 6-8 reps @30X0 Rest 1-2 mins + 5 Rounds for time: 10 Deadlifts @ 225/135 2 Rope Climbs + 9 min …
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Dec 10th Class Program

Push Press Cluster 1.1 x 5 sets + 15 min EMOM 5 mins: 30s Strict Pull-ups 5 mins: 30s Dips 5 mins: 30s Hollow Rocks + 10 min AMRAP @ Moderate Effort 10-10-10-10-10…. Cals on Rower 3-6-9-12-15-18… T2B Box Jumps w step down @ 24/20 + GHD Back Extension 3 Sets x 12-15 reps @10X1 …
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Dec 8th Class Program

12 min EMOM – Teams of 2 1st min: 20-30 Wall Balls Total 2nd min: 15-20 Cals on AirBike Total 3rd min: 20-30 Alt DB Lunges @ Tough Weight Total + 30 min AMRAP – Teams of 2 20 Cal Row 15 KBS @ 32/24 10 Box Jumps 5 T2B *Alternate rounds – 1 complete …
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10720 117 Avenue,
Grande Prairie, AB T8V 7N7

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