WOD

Sept 14th Class Program

Conventional Deadlift

Cluster 2.2 x 3 sets

+

4 Sets:

2 mins on AirBike
10 DB Burpee Step Overs on Box @ 50/35
2 Rope Climbs
Rest 2 mins

+

4 Sets:

2 mins on Rower
10 Deadlifts @ 205/135lbs
10 T2B
Rest 2 mins

+

Split Stance Rotational Med Ball Throw

3 Sets x 10 reps/side

Dumbbell Split Squat

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

Stability ball hamstring curls

3 Sets x 8-10 reps @ controlled tempo

Sept 13th Class Program

Strict Press

5 reps every 1:30 mins x 5 sets

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Strict Pronated Pull-up

3 Sets x 8-10 reps
*Add weight if possible, otherwise complete all the reps regardless of rep scheme, want volume completed
Rest as needed

Strict Dips

3 Sets x 8-10 reps @20X0
Rest as needed

+

15 min EMOM

1st min: 30s DU’s or 50 Du’s or 30s Single Unders
2nd min: 10-12 Alt DB Snatch @ 55/35
3rd min: 15-20 Wall Balls @ 20lbs/14lbs

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Poliquin Lateral Raises

3 Sets x 10-12 reps @ controlled tempo

DB skull crushers

3 Sets x 10-12 reps @ controlled tempo

Hammer Curl

3 Sets x 10-12 reps @ controlled tempo

Sept 12th Class Program

10 Sets @ 80% effort

1 min Rowing
1 min rest
*Track pace / distance – try to repeat effort on all sets as best as possible

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25 min AMRAP @ sustainable effort

800m Run
3 TGU/side @ 24/16
20 Cals on AirBIke
50ft Bear Crawl
100ff Farmers Walk

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10 min EMOM

1st min: 30s Hollow Rock or Hold
2nd min: 30s Russian Twists w Medicine Ball @ controlled tempo

Sept 11 Class Program

Hang Clean

Build to tough 2 rep

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Back Squat

3 reps every 1:30 mins x 9 sets
*Aim for 80%+ effort, We want good bar speed yet challenging enough to make the 9 sets tough.

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1 Set @ High Effort

3 min AMRAP
2 Bar facing burpees
3 Front Squats @ 95/65
4 Front Rack Alt Lunges @ 95/65
Rest 2 mins
3 min AMRAP
2 Bar Facing Burpees
3 Front Squats @ 115/75
4 Front Rack Alt Lunges @ 115/75
Rest 2 mins
3 min AMRAP
2 Bar facing burpees
3 Front Squats @ 135/95
4 Front Rack Alt Lunges @ 135/95

+

Shoulders Elevated Single Leg Hip Bridge

3 Sets x 8-10 reps/side

 

Sept 10th Class Program

Close Grip Bench Press

3-3-3-3 @20X0
Rest as needed
*Working Sets

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Chest to Ring Pull-Up

3-3-3-3 @20X0
Rest as needed
*Weighted if possible

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4 Sets:

30s Pushups
30s Rest
30s Rope Climbs or Ring Rows w feet elevated
30s Rest

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For time:

50 DU’s
40 Cal Row
30 KBS @ 24/16
20 T2B
10 Burpee Box Jump Overs @ 24/20
20 T2B
30 KBS @ 24/16
40 Cal Row
50 DU’s

+

Front Leaning Rest on Rings

3 Sets x 45-60s Holds

Starfish

3 Sets x 20-30s/side

Sept 7th Class Program

Strict Press

4 reps every 1:30 mins x 5 sets

+

Strict Pronated Pull-up

4 Sets x 6-8 reps
*Add weight if possible, otherwise complete all the reps regardless of rep scheme, wnat volume completed
Rest as needed

Single Arm DB Floor Press

4 Sets x 6-8 reps/side @20X0
Rest as needed

+

For time:

2k Row
3 Rounds of:
12 Push Press @ 95/65
15 Front Squats @ 95/65
30 DU’s

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