July 10th Class Program

“Setting goals is the first step in turning the invisible into the visible” – Tony Robbins

Squat Clean

Build to tough single


Back Squat

Cluster 2.2.2 x 3 sets
Rest 2-3 mins b/t efforts


10 min AMRAP @ Moderate Effort

Power Clean @ 115/75
Box Jumps w step down @ 24/20

Rest 5 mins

10 min AMRAP @ Moderate Effort

Thruster @ 115/75

July 9th Class Program

“Be Stronger than your strongest excuse”

A1) Close Grip Bench Press

Build to tough set of 5 @20X1

*New weekly is set is 5-3-1

A2) Strict Pronated Pull-up

Build to tough set of 5 @20X1

*New weekly is set is 5-3-1



3 Rounds for time:
400m Run
21 KBS @ 24/16
12 Pullups


15 min EMOM

1st min: 100ft Double KB Front Rack carry
2nd min: 10-20s L-Sit hanging from Rings
3rd min: 45s on AirBIke @ Moderate Effort

July 7th Class Program

“If you want the secondary greatness of recognized talent, focus first on primary greatness of character. – Stephan R. Covey

Power Snatch

Cluster 3.3
Build to challenging cluster set


30 min AMRAP – Teams of 2

800m Run (Distance can be broken up to achieve distance)
80 DB Step Up Overs w DB’s
200m Farmers Walk w DB’s
40 T2B
20 D-Ball Cleans @ 150/100 (Sub Heavy Power Clean)

*1 Works / 1 Rests but the reps and distance can be achieved any way possible as long as total work is compeletd before moving on.
**Choose weight on DB’s or KB’s with heavy load based on per athlete ability.

July 6th Class Program

“Success is the sum of small efforts, repeated day-in and day-out.” —Robert Collier

A1) Barbell z press

4 Sets x 6-8 reps @30X0
Rest 1 min

A2) Axle Bar Pendlay Row

4 Sets x 6-8 reps @30X0
Rest 1 min

A3) L-Sit

4 Sets x 10-20s Holds with Paralettes
Rest 1-2 mins


24 min EMOM

1st min: 1-2 Rope Climbs
2nd min: 8-12 Rings Dips
3rd min: 50 DU’s or 30s of skipping
4th min: 8-12 C2B Pullups
5th min: 5 DB Snatch + Push Press /side (Snatch then bring DB down into Press position for OH Press = 1 rep / Reset into snatch to repeat for 2nd rep) @ 50/35
6th min: 100m Sprint


3 Sets for Quality

Faceup GHD Plankhold x 30-45s
Half Kneeling MedBall Rotational throw into Wall x 10 reps/side
Banded Good Mornings x 10-12 reps @30X0

July 5th Class Program

“The Secret to getting ahead, is to get started” – Mark Twain

Double Overhand Grip Deadlift

Build to tough 4 rep


For time:

21 Front Squats @ 135 / 95
21 Cals on AirBIke
15 Front Squats @ 155 / 105
15 Cals on AirBIke
9 Front Squats @ 185 / 115
9 Cals on AirBIke
6 Front Squats @ 205 / 125
6 Cals on AirBIke
3 Front Squats @ 225 / 135
3 Cals on AirBIke


Dumbbell Walking Lunges

4 Sets x 8-10 reps/side
Rest 1-2 mins

Glute Ham Raise

4 Sets x 8-10 reps/side @20X0
Rest 1-2 mins
*Sub with Good Mornings if needed

July 4th Class Program

“The Struggle you’re in today, is developing the strength you need for tomorrow.”

At Sustainable Effort:

800m Run
Rest 2 mins
800m Row
Rest 2 mins
800m Run
Rest 2mins
800m Row
Rest 2 mins
1600m Run
Rest 2mins
1600m Row

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Grande Prairie, AB T8V 7N7

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