WOD

June 19th Class Program

40 mins @ Sustainable Effort
5 Rounds:
15 KBS @ 24/16
25ft Walking Lunges – no weight
10 Burpees no jump
25ft Walking Lunges – no weight
*Once youve acheived 5 rounds, proceed to run 800m + 30/20 Cals on AirBike, then proceed back into the 5 rounds of KBS + Lunges + Burpees  then repeat Run / Bike and so forth until time expires

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Suitcase Carry
3-4 sets x 100ft/side
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GHD Back Extension
3-4 sets x 10-12 reps @ controlled tempo
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Front Leaning Rest
3-4 sets x 30-60s Holds

June 18th Class Program

Close Grip Bench Press
Build to tough set of 2 reps @20X1
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Strict Pronated Pull-up
Build to tough set of 2 reps @20X1

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20 min AMRAP @ 80% Effort
10 STO @ 135/95
20 Box Jumps
30 Cal Row
400m Run
50 DU’s

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4 Sets:
30s Ring Rows
30s Rest
30s Pushups
30s Rest
30s Hollow Rocks
30s Rest

June 17th Class Program

Front Squat

10 min EMOM: 2 Reps Each Min @ Moderate Weight

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12 Min EMOM :

1st: 5 Hang Power Clean

2nd: 30 s Row @ Tough Pace

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5 Sets:

30 s AMRAP WB

100 ft Sled Drag @ Tough Weight

30 s AMRAP T2B

Rest 90s

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Split Stance Single Leg DL

3x 8-10@30X0

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DB Goblet Crossover Step Up

3x 8-10/side

 

 

June 14th Class Program

Hang Snatch High Pull + Hang Snatch

(1 complex every 60s  x10 sets)

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Romanian Deadlift 4x 6-8 @30X0

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Front Rack Split Squat

4x 6-8/side @ 30X0

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4 Sets (20 mins)

60s AirBike

30s KB Swing @ 24/16

30s Box Jump Overs @ 24/20

60s Rowing

30s DU’s

30s Wall Balls

Rest 60 secs

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Sorenson

3 x 30 – 45s

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L- Sit From Ring

3×15 – 20s

June 13th Class Program

Strict Dips
2-2-2-2-2
Rest as needed
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DB Row
5 Sets x 6-8 reps/arm @20X0
Rest as needed

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The Admiral – 5 Rounds for Time

10 Cleans 135/95
10 Burpees

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5 Sets for Quality

400 m Run (Recovery Pace)

10-15 Push Ups

1-2 Rope Climb

8-12 T2B

 

June 11 Class Program

Front Squats

10 min EMOM x 3 Reps @ Moderate Weight

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14 mim EMOM

Min 1: 3 Hang Power Cleans @ Challenging Weight

Min 2: 20s on Rower 85-95% Effort

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4 Sets

10 KB/ DB Snatch (right)  @ 24/16

10 OH KB Lunges (right)

250m Row

10 KB/DB Snatch (left) @ 24/16

10 OH KB Lunges (left)

Rest 1 Min

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Front Leaning Rest 3x 45s-60s

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Side Plank 3x 30-45 sec/side

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