WOD

Feb 1st Class Program

EMOM: Squat Clean + Split Jerk –

3@75%

3@80%

3@85%

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TIME: 10 Squat Snatches @ 95/135lbs + 100 DU + 10 Squat Snatches

Jan 31st Class Program

2km Row TIME

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5 Rounds: 10kb Swings + 10 Wallballs + 10 Box Jumps

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5 Rounds: 30 on 30 off AB + DU + Step Ups + Push Ups + Row

Jan 30th Class Program

Bench Press Build to 10 rep max

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Single arm 1/2 kneeling shoulder press 4×12

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DB row 4×8 – 10

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25 min EMOM:

1st min: 1-3 ring muscle-ups

2nd min: 6-8 strict HSPU

3rd min: 14 burpees

4th min: 2-4 bar muscle-ups

5th min: 12-14 alt DB snatches

Jan 29th Class Program

9 min EMOM: Squat Snatch – 3@75% + 3@80% + 3@85%

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21-15-9 Burpee Box Jump Overs + DB Cleans 35/55lbs

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12 min EMOM:

1st min: 8-12 Toe to Bars

2nd min: 12-15 Wallballs

 

 

Jan 27th Class Program

Deadlifts 4×8 reps @ 2×01

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Hip Thrust 4×12 @ 2×01

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30 min AMRAP: alternating movements with partner-3 strict HSPU + 6 Strict Pullups + 9 toe to bars + 12 kb swings + 15 cal row

Jan 26th Class Program

Front Squats 4×8

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5 sets 50ft Walking Lunges w/Dumbells rest 2 minutes between sets

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10 rounds: 9 Thrusters 95/65 + 35 Double Unders

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Grande Prairie, AB T8V 7N7

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