Category: WOD

April 25th Class Program

Sumo Deadlift 5-5-5-5-5 Rest as needed + Rear Foot Elevated Split Squat 4 Sets x 6-8 reps/side @3111 Rest 1-2 mins + Glute Ham Raise 4 Sets x 6-8 reps @30X0 Rest 1-2 mins + 18 min EMOM 1st min: 12-15 KB Snatch on Right 2nd min: 8-12 Cals on AirBIke 3rd min: 12-15 KB …
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April 24th Class Program

30 min AMRAP @ Sustainable Effort 200m Run 20 Walking Lunges 15 KBS @ 24/16 10 Box Jumps w step down @ 24/20 250m Row + 15 min AMRAP @ Sustainable Effort 100ft Suitcase Carry /side 50ft Bear Crawl 25 Cals on AirBike / Rower 1 min Plankhold


April 23rd Class Program

Seated Strict Press Cluster 4.4 x 3 sets + Strict Supinated Pull-up Cluster 4.4 x 3 sets + 10 Sets @ 80-85% Effort 1 Rope Climb 3 Deadlifts @ 225/155 5 T2B 7 Pushups Rest 1 min + V-ups 3 Sets x 10-15 reps Half kneeling pallof press 3 Sets x 10-12 reps/side GHD Back …
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April 22nd Class Program

Hang Clean High Pull + Hang Clean 1 complex every 60s x 12 Sets *Power for most people but if you have skill and position to perform squat, you may do so. + Back Squat Build to tough 6 rep Rest as needed + 13 min AMRAP @ 80-85% Effort 10 Cals on AirBike 10 …
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April 18th Class Program

Barbell Front Rack Reverse Lunge 4 Sets x 6-8 reps/side @ controlled tempo Rest 1-2 mins + Barbell Hip Thrust 4 Sets x 6-8 reps @3111 Rest 1-2 mins + Lateral Crossover Sled drag 4 Sets x 50ft/direction Rest 1-2 mins + 3 Rounds for time: 15 Thrusters @ 95/65 12 Burpee Box Jump Overs …
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April 17th Class Program

1 Set: 1000m Row Rest 2 mins 50 Cal AirBIke Rest 2 mins 750m Row Rest 1:30 mins 40 Cal AirBike Rest 1:30 mins 500m Row Rest 1 min 30 Cal AirBike Rest 1 min 250m Row Rest 30s 20 Cal AirBike + 15 min AMRAP @ Sustainable Effort 100ft Farmers Walk 1 min Forearm …
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10720 117 Avenue,
Grande Prairie, AB T8V 7N7

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