WOD

July 19th Class Program

Bench Press

Cluster 2.2.2 x 4 Sets

Rest as Needed

+

Supinated Barbell Bent Over Row:

Cluster 2.2.2 x 4 Sets

Rest as Needed:

+

5 Sets:

30s Rowing

30s Rest

30s KBS @ 24/16

30s Rest

30s Box Jumps w/ step down

30s Rest

30s Pushups

30s Rest

+

4 Sets for Quality:

100ft Double KB Front Rack Carry

15 Back Extensions

10-12 DB Ext Rotations/side

10-12 Powell Raises/side

July 18th Class Program

15 Min EMOM:

Clean (choose variation appropriate for skill level)

5 Mins x5 Reps @ Light weight

5 Mins x3 Reps @ Moderate weight

5 Mins x1 Rep @ Challenging, but not maximal weight

+

Front Rack Split Squat

4 Sets x 6-8 Reps/Side

Rest as Needed

+

Romanian Deadlift

4 Sets x 6-8 Reps @ Controlled Tempo

Rest as Needed

+

7 Min AMRAP @ High Effort

1-2-3-4-5-6-7-8-9-10….

Front Squat @ 135/95

Burpee

*Rack for those that cannot clean or squat clean safely

+

3 Sets:

30s Side Plank on Right

30s Forearm Plank

30s Side Plank on Left

30s Hollow Rocks

Rest 1-2 Mins

July 17th Class Program

10 Sets:

200m Run

1 Rope Climb

10 KBS @ 24/16

20 Alt Lunges (no weight)

Rest 1 Min

+

5 Sets:

400m Row

25/20 Cals on AirBike

Rest 1 Min

July 16th Class Program

Push Press

3-3-3-3-3

Rest as Needed

+

Neutral Grip Ring Pull-Up

3-3-3-3-3

Rest as Needed

+

3 Rounds for Time:

500m Row

15 T2B

15 DB Push Press @ 45/25

+

4 Sets for Quality:

50 DU’s

10-12 DB Rows/side

10-12 Dips

Rest 1-2 Mins

July 15th Class Program

Back Squat

Build to Tough SIngle

Rest as Needed

+

10 Min EMOM

1st min: 8-10 Alt Front Rack Reverse Lunges @ Moderate Load

2nd min: 8-10 Glute Ham Raises or 8-10 Good Mornings

+

10 Min EMOM

1st min: 10-12 Alt DB Snatch @ 55/35

2nd min: 6-10 Burpee Box Jump Overs @ 24/20

+

15 Mins @ EZ Moderate Pace

Running

Every 400m Perform 10 Pushups + 20 Air Squats

July 12th Class Program

15 Min EMOM

Snatch (Choose variation appropriate for skill level):

5 Mins x5 Reps @ Light Weight

5 Mins x3 Reps @ Moderate Weight

5 Mins x1 Rep @ Challenging, but not Maximal Weight

+

Front Rack Step Up

4 Sets x6-8 Reps/Side

Rest as Needed

+

Barbell Hip Thrust

4 Sets x6-8 Reps @ Controlled Tempo

Rest as Needed

10 Min AMRAP @ High Effort

10-10-10-10-10…Cals on Rower

3-6-9-12-15…Wall Balls

Hang Snatch @ 75/55

+

15 Mins @ EZ Pace

Running (400m Alternative) or AirBiking

Every 3 Mins Perform 12 Hollow Rocks + 100ft Farmers Walk

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