WOD

April 16th Class Program

Seated Strict Press
Cluster 5.5 x 3 sets
+
Strict Supinated Pull-up
Cluster 5.5 x 3 sets

+

3 Sets @ 80-85% Effort
10 DB Hang PC + OH @ 45/25 on Right
10 DB Hang PC + OH @ 45/25 on Left
10 Box Jump Overs @ 24/20
20 Cals on Rower
Rest 1:30 mins

+

3 Sets @ 80-85% Effort
10 KBS @ 32/24
10 Burpees
10 T2B
20 Cals on AirBIke
Rest 1:30 mins

+

Hammer Curl
3 Sets x 10 reps @20X0
Dumbbell Skull Crusher
3 Sets x 10 reps @20X0
DB Lateral Raise
3 Sets x 10 reps @20X0

April 15th Class Program

Hang Snatch High Pull + Hang Snatch
1 complex every 60s x 12 Sets
*Power for most people but if you have skill and position to perform squat, you may do so.

+

Back Squat
Build to tough 8 rep
Rest as needed

+

16 min EMOM
1st min: 12-15 Wall Balls
2nd min: 10-15 Cals on Rower
3rd min: 12-15 Deadlifts @ 135/95
4th min: 50 DU’s or 30s Skipping

+

Prone Plate Drag
3 Sets x 10 reps/direction
V-ups
3 Sets x 12-15 reps
Suitcase Carry
3 Sets x 100ft/side

April 12th Class Program

Back Squat
Build to tough 10 rep
Rest as needed

+

Rear Foot Elevated Split Squat
4 Sets x 6-8 reps/side @30X0
Rest 1-2 mins
+
Sumo Deadlift
4 Sets x 6-8 reps @30X0
Rest 1-2 mins

+

4 Rounds for time:
21 Cals on AirBike
15 Wall Balls
9 T2B

+

12 min EMOM
1st min: 50 DU’s or 30s Skipping
2nd min: 10-12 Box Jumps with step down
3rd min: 15-20s L-Sit from Pull-up Bar

April 11th Class Program

Floor Press
4 Sets: 12-15 reps @20X0
Rest 1-2 mins
+
Snatch Grip Pendlay Row
4 Setsx 12-15 reps @20X0
Rest 1-2 mins
+
2 KB front rack carry
4 Sets x 100ft @ Tough Weight
Rest as needed

+

15 min EMOM
1st min: 6 DB Deadlifts + 6 DB Hang Cleans + 6 DB Push Press @ 50/35
2nd min: 6-10 Bupree Pull-ups
3rd min: 15/10 Cals on Rower

+

3 Sets for Quality:
10-15 Dragonflag
30-45s Sorenson Hold
100ft/side Suitcase Carry @ Tough but managable weight

April 10th Class Program

6 Sets:
1:30 mins Rowing
45s Box Jumps with step down
45s Burpees no jump
1:30 mins AirBike
45s Skipping
45s Plankhold
1:30 mins Shuttle Sprints
1:30 min Rest

April 9th Class Program

Hang Power Clean + Front Squat + Hang Squat Clean
1 complex every 60s x 10 Sets

+

5 Sets:
10 Double KB Front Squats @ Tough but managable weight every 1:30 mins

+

15 mins for Quality / Move and Sweat
15/12 Cals on AirBike
100ft Sled Drag @ Tough Weight
50ft DB Lunges @ Tough Weight
20 Russian Twists @ 20/14 MedBalls

+

Front Leaning Rest on Top of Hand
3 Sets x 45-60s Holds

Star Plank
3 Sets x 30s/side

GHD Back Extension
3 Sets x 10-15 reps @ controlled tempo

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