WOD

Oct 30th Class Program

Deadlift – Build to tough single

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Front Rack Split Squat – 6-8 reps/side @31X1 x 3 sets

Barbell Hip thrusts 6-8 reps @21X1 x 3 sets

Suitcase Carry 100ft/side x 3 sets

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3 Sets:

21 Cals on Rower

15 Box Jumps @ 24/20

9 Hang Snatch @ 95/65

Oct 27th Class Program

Front Squat @42X1 – Build to challenging 4 rep

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Power Snatch Cluster 1.1.1.1.1 x 4 sets

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For time:

15-12-9 Power Cleans @ 115/75

Burpees

Rest 10 mins

repeat and compare time

Oct 26th Class Progrm

Split Jerk – Build up to moderate single – not looking for max, perfect technique while challenging still

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Rope Climb – 1-3 reps x 5 sets (Any variation)

Handstand Push Tech – 1-5 reps x 5 sets

(Any variation – use this time to refine movement, don’t just complete reps to do it, this is a time to make the movement more efficient.)

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10 min AMRAP:

10-10-10-10-10… Cals on Rower

3-6-9-12-15…. Push Press @ 135/95

Oct 25th Class Program

5 sets:

Row 30s @ 80%

30s @ 90%

1 min rest

5 sets:

AirBike 30s @ 80%

30s @ 90%

1 min rest

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10 sets:

30s Jumping Lunges (Or Stationary Lunges)

30s Rest

30s Hollow Rocks

30s Rest

30s Burpees

30s rest

Oct 24th Class Program

Deadlift – Build to tough 2 rep

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High Hang Power Clean x 3 TNG Reps every 60s x 7 sets

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10 Sets:

5 Deadlifts @ 205/125

7 Box Jumps

9 T2B

Rest 30s

Oct 23rd Class Program

Floor Press @31X1 5-5-5-5-5

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Weighted Chinup, build to 3RM

Weighted Dips, build to 3RM

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Powell Raise 8-10 reps/side x 3 sets

Trap-3 Raise 10 reps x 3 sets

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15 min EMOM:

1st min: 8-15 Kipping Pull-up

2nd min: 8-15 Kipping HSPU

3rd min: 50 DU’s or 30s of Work

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10720 117 Avenue,
Grande Prairie, AB T8V 7N7

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