WOD

Sept 22nd Class Program

For time: Teams of 2

60 T2B
45 Box Jump Overs @ 30/24
30 Hang Squat Snatch @ 135/95
15 Rope Climbs
800m Run Buy out

+

For time: teams of 2

3k Row
*Acheive distnace anyway possible – 1 Work / 1 Rest

Sept 21st Class Program

15 min EMOM

1st min: Half Kneeling DB Press x 6-8 reps/side @20X0
2nd min: Single Arm Ring Row x 6-8 reps/side @ controlled tempo
3rd min: Paralette L-Sit x 15-20s Holds

+

20 min AMRAP @ Sustainable effort

400m Run
10-12 Strict Pullups
50 DU’s
15 Burpees no jump

+

alternating v-ups

3 Sets x 20 Reps Total

Towel grip KB curls

3 Sets x 10-12 reps @31X1

+

Plank Reach

3 Sets x 10 reps/side @ controlled tempo

Skull Crushers

3 Sets x 10-12 reps @31X1

+

Front Rack + Suitcase Carry

3 Sets x 100ft/side
Front Rack Carry on Right + Suitcase Carry on Left / Switch after disance is completed

Lean away db lateral raise

3 Sets x 10-12 reps/side @30X0

Sept 20th Class Program

Conventional Deadlift

Cluster 1.1 x 3 sets

+

4 Sets:

10 Double KB Front Squats @ Tough Weight unbroken
100ft Sled Push @ Tough Weight
Rest 2-3 mins

+

10 min AMRAP @ 80-85% effort

10-10-10-10-10…
Cals on AirBike
3-6-9-12-15….
Hang Power Cleans @ 115/75
Rest 2 mins

+

Trx See Saw

3 Sets x 30s Holds / work

DB Goblet crossover step up

3 Sets x 8-10 reps/side @ controlled tempo

Single Leg GHD Hip Extension

3 Sets x 8-10 reps @ controlled tempo

Sept 19th Class Program

7 Sets @ 80% Effort

1:30 mins Rowing
1:30 Rest

+

25 min AMRAP @ Sustainable Effort

1 Mile AirBike
100ft Walking Lunges – No Weight
1 min Plankhold
400m Run

Sept 18th Class Program

Close Grip Bench Press

2-2-2-2 @20X0
Rest as needed
*Working Sets

Chest to Ring Pull-Up

2-2-2-2 @20X0
Rest as needed
*Weighted if possible

+

4 Sets:

Every 3 mins perform:
Row 500m
AMRAP in remaining
6 Supinated Bent over Barbell rows @ 115/75
6 Strict Dips or Pushups
Rest 3 mins

+

For time:

21-15-9
Alt DB Snatch @ 55lbs/35lbs
Burpees no jump

+

Stir The Pot

3 Sets x 30s Work

Sorenson

3 Sets x 30-45s Holds

Sept 17th Class Program

Back Squat

2 reps every 1:30 mins x 10 sets
*Aim for 85%+ effort

+

Dumbbell Romanian Deadlift

4 Sets x 6-8 reps @30X1
Rest 1-2 mins

Goblet Split Squat

4 Sets x 6-8 reps/side @20X1
Rest 1-2 mins

+

15 min EMOM

1st min: 8-12 Thrusters @ 95/65
2nd min: 8-12 Box Jump Overs @ 24/20
3rd min: 8-12 Cals on Rower

+

4 Sets:

100ft/side Suitcase Carry
45-60s FLR in Rings
10 Ball Slams
Rest as needed

Get your 2 Week Trial now!

Our two-weeks trials are $40.00 for 2 weeks of unlimited classes.

Address:

10720 117 Avenue,
Grande Prairie, AB T8V 7N7

Phone Number:

Email: