WOD

July 20th Class Program

“Motivation is what gets you started. Habit is what keeps you going.” – Unknown

A1) Strict Press

3 Sets x 8-10 reps @20X0
Rest 1 min

A2) Single Arm ring row

3 Sets x 8-10 reps/side @20X0
Rest 1 min

A3) GHD Face-up Plankhold

3 Sets x 30-45s hold
Rest 1 min

+

5 Sets:

30s Kipping Pullups
30s Rest
30s AirBike
30s Rest
30s Ring Dips
30s Rest
30s DU’s
30s Rest

+

3 Sets for Quality:

Landmine Rotations x 10 reps/side
GHD Back Extensions x 10-15 reps @2111
Balls Slams x 10-15 reps explosively

July 19th Class Program

. “Persistence can change failure into extraordinary achievement.”– Marv Levy

Conventional Deadlift

Build to a tough 2 rep

+

Hang Squat Snatch

8 min EMOM x 4 TNG reps

+

3 Sets:

10 Double KB Front Rack Step Up

10 Barbell Hip Thrusts

+

10 min AMRAP

20 Wall Balls
20 Alt DB Snatch @ 50/35
20 Cals on Rower

July 18th Class Program

“We Generate Fears While We Sit. We Overcome Them By Action.” – Dr. Henry Link

For time:

5k
*Around the college reservior
*Sub 5k for those that cannot run

+

15 min AMRAP @ Sustainable effort

25 Cals on Rower
25 Air Squats
25 Cals on AirBike
25 Abmat Situps

July 17th Class Program

“You Learn More From Failure Than From Success. Don’t Let It Stop You. Failure Builds Character.” – Unknown

A1) Close Grip Bench Press

Build to tough set of 3 @20X1

A2) Strict Pronated Pull-up

Build to tough set of 3 @20X1

+

20 min EMOM

1st min: 1-2 Rope Climbs (Any Style)
2nd min: 8-12 Axle Bar STO @ 135/95
3rd min: 50 DU’s or 30s DU’s
4th min: 3-5 Muscle Ups
5th min: 8-10 Burpee Box Jump Overs @ 24/20

+

3 Sets for Quality:

Strict T2B x 6-10 reps
Russian Twists x 20 reps total
Farmers Walk x 100ft @ heavy weight

July 16th Class Program

“Don’t stop when you’re tired. STOP when you are DONE.”
Unknown

Squat Clean

1 rep every 60s to a max (10 sets minimum / repeat last successful lift)

+

Back Squats

Cluster 1.1.1.1 x 3 sets
Rest 2-3 mins b/t efforts

+

“Diane”

21-15-9
Deadlifts @ 225/155
HSPU

+

3 Sets for Quality:

30s Hollow Hold
30s Side Plank on Right
30s Side Plank on Left

+

10 mins @ Moderate Pace

AirBike for Calories @ moderate effort

July 14th Class Program

“Perfection is not attainable, but if we chase perfection we can catch excellence.” —Vince Lombardi

7 min AMRAP – Teams of 2

Max Effort STO from rack or blocks

+

5 Rounds – Teams of 2

50 DU’s
7 Muscle Ups
30 Wall Balls
1 Works / 1 Rest

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