WOD

Feb 6th Class Program

Squat Snatch 9 min EMOM:

3@78%

3@82%

3@87%

+

5 Rounds: 30 Wallballs + 7 Bar Muscle-Ups

Feb 5th Class Program

Bench Press – Build to Heavy 8 rep max

+

Drop Set Bench Press 4×5 @ 75-80%

+

21-15-9 Dumbell Power Cleans + Ring Dips

+

Rest 3-5 min

+

9-15-21 Strict Pullups + Strict HSPU (modify DB Strict Press)

Feb 3rd Class Program

Deadlifts 4×6

+

Split Squats 4×12

+

Hip Thrusts 4×12

+

Each Partner: one at a time bikes 20 cals on air bike + 50 synchro wallballs + 20 synchro bar muscle-ups + 20 cal row

Feb 2nd Class Program

Strict Press 5×4

+

Strict Pull-Ups – 5x max effort or Strict Muscle-Up work

+

Strict Dips – 5x max effort

+

12 min AMRAP:

2 rounds: 50ft walking lunges + front rack 35lbs/50lbs + 16 ttb + 8 power cleans

2 rounds: 50ft walking lunges + 16 bar muscle-ups + 8 power cleans 35lbs/50lbs (alternating between toe to bar and bar muscle-up every 2 rounds)

Feb 1st Class Program

EMOM: Squat Clean + Split Jerk –

3@75%

3@80%

3@85%

+

TIME: 10 Squat Snatches @ 95/135lbs + 100 DU + 10 Squat Snatches

Jan 31st Class Program

2km Row TIME

+

5 Rounds: 10kb Swings + 10 Wallballs + 10 Box Jumps

+

5 Rounds: 30 on 30 off AB + DU + Step Ups + Push Ups + Row

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Address:

10720 117 Avenue,
Grande Prairie, AB T8V 7N7

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