WOD

April 14th Class Program

Warmup: Dynamic Drills + Squat Prep

Back Squats 3-3-3-3 @ 4111 – Rest as needed between sets

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Teams of 2 – 24 min AMRAP: 1 Rope Climb + 5 T2B + 7 Hang Power Cleans @ 95/65 + 9 Burpees over the bar – Switch Partners – At 12 min mark transition into: 5 HSPU + 7 Hang Power Cleans @ 95/65 + 9 Box Jumps @ 24/20″

 

April 13th Class Program

Warmup:

2 Sets:

A’s -8-10 reps

Active Bar Hang 4-6 reps w 5-8s holds @ top

Alternating Scratch 10-12 reps total

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A1) Bench Press 4 sets x 6-8 reps @21X1 – Rest 1 min

A2) Bent Over DB Rows 4 sets x 6-8 reps @21X1 – Rest 1 min

A3) L-SIt from Rings or Bar 4 sets x 10-20s Holds – Rest 1 min

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B) 5 Sets:

60s Shuttle Sprints

60s Rest

60s Wall Balls @ 20lbs/14lbs

60s Rest

30s Pushups + 30s Plankhold

60s Rest

April 12th Class Program

Warmup:

Glutebridge 2 sets x 30-45s holds + Deadbug 2 sets x 8-10 reps/side + Empty Bar Good Mornings 2 sets x 8-10 reps @ 3111

 

Deadlift Cluster 5.5 x 3 sets – Moderate Load

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DB Lunges 3 sets x 20 total reps (10/side) – Rest 1 minute

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Revers Sled Drag 3 sets x 100ft @ moderate load – Rest 1 minute

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7 rounds for time: 3 Ring Muscle Ups + 6 Squat Cleans @ 185/115 + 9 Bar Facing Burpees + 12 cals on Rower

April 11th Class Program

Wamup:

Dynamic Movement Drills

 

10 sets @ increasing pace: 15 cals on AirBike + 12 Air Squats + 9 KBS @ 24/16 + 250m Row @ damper 3-4 – Rest 1:30 minutes

April 10th Class Program

Warmup:

2 Sets – Wall Slides x 8-10 reps + Band Pull-Aparts x 8-10 reps + DB Cuban Rotations x 8-10 reps

 

Strict Press 3-3-3-3-3 @ 21×1 – Rest 1 minute

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Weighted Pull-Ups 3-3-3-3-3 @ 21×1 – Rest 1-2 minutes before resetting circuit

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5 sets: 30s Burpee Box Jumps @ 24/20″ + 30 seconds rest + 30s DB Push Press on Right @ 50/35 + 30 seconds rest + 30s DB Push Press on Left @ 50/35 + 30 seconds rest + 30s AirBike + 30 seconds rest + 30s Hang Power Cleans @ 115/75 + 30 seconds rest

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3 sets: 30s Left Plankhold + 30s Right Plankhold + 30s Plankhold + 30s Archhold – Rest 1-2 minutes

 

April 9th Class Program

Warmup:

Foam roll lats 1 x 45-60 sec/side + quick dynamic warmup drills to encourage blood flow.  2 sets with pvc pipe or steel dowl of 5 Muscle Snatch + 5 HPS + 5 OHS + 5 Squat Snatch – any additional mobility drills as needed

 

Snatch x 3 reps – drop each rep with quick reset every 2 minutes x 6 sets

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Front Squat 3-3-3-3 @ 3111 – Rest as needed between sets –  Working sets

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15 min EMOM:

1st min: 8-12 Alt DB Snatch @ 70/50

2nd min: 8-12 T2B

3rd min: 50 DU’s or 30s Work

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10 min @ easy pace cool down on cardio of choice

NOTES: Snatch can be Power or Squat based on athletes skill/mobility – move well over weight on bar

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