WOD

Feb 15th Class Program

10 min EMOM:

1st min: 50 double unders

2nd min: 10 power snatches 55/75

+

10 min EMOM:

1st min: 10 alt step-ups

2nd min: 6-10 strict pull-ups

+

WOD: 21-15-9 HSPUs + Deadlifts

Feb 14th Class Program

Valentines Day is Cardio Day

Partner WOD – One partner working at a time + both partners doing cardio at the same time

100 kb swings + 400m bike or row or run or ski + 100 thrusters + 400m bike, row, run or ski + 100 pullups or ring rows + 400m bike or row or run or ski + 100 wallballs + 400m bike or row or run or ski + 100 burpees

+

Core – 5 rounds: band pallof press + 1 min plank hold + 1 min side plank (left and right)

Feb 13th Class Program

Bench Press Build to Heavy 6 reps

+

Bench Press Drop Set 4×5 @ 75-80%

+

20 min EMOM:

1st min: AMRAP Ring Dips

2nd min: 10 Split Squats – right leg

3rd min: 8-10 Strict Press

4th min: 10 Split Squats – left leg

+

5 min AMRAP: 10 cals AB or Row + 10 burpees

Feb 12th Class Program

10 min EMOM:

1st min: 8 Bar Facing Burpees

2nd min: 5 Touch n’ Go Power Cleans + Jerks (165/105)

+

Front Squats 4×5 Reps

+

20 min EMOM:

1st min: 1-5 Ring Muscle-Ups

2nd min: 10 OH Squats

3rd min: 50-75 DU

4th min: 12 Box Jump-Overs

Feb 10th Class Program

Split Squats 4×12/leg

+

Step Ups 4×12/leg

+

Hip Thrusts 4×12

+

7 rounds each alternating each round: 250m Row + 1 Rope Climb + 12 Burpees

Feb 9th Class Program

Strict Press 5×3

+

Dumbell Row 4×10

+

4xAMRAP: Strict Dips

+

21-18-15-12-9-6-3

Thrusters 95/65

Burpee

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: