WOD

Jan 25th Class Program

10 min EMOM: Clean and Jerk (moderate weight)

+

12 min EMOM:

1st min: 5 Strict Pullups

2nd min: 8-10 Bench Press

+

FOR TIME

WOD: 9, 15, 21 Bar Facing Burpee + Power Snatch 75/115

+

Rest

+

Row 1000m for TIME

Jan 24th Class Program

CARDIO DAY

Warm Up: 10 min AMRAP: 10 walking lunges, 10 KB swings, 10 box jumps

+

Rest 3 minutes

+

10  min AMRAP: 15 cal row, 10 wallballs

+

Rest 3 minutes

+

10 min AMRAP: 5 KB snatch right, 5 KB snatch left, 10 push-ups, 5 air squats

+

Rest 3 minutes

+

10 min AMRAP: 10 AB mat sit-ups, 50 DUs, 20 alternating step-ups

 

Jan 23rd Class Program

Strict Press 5×5

+

DB Row 4×8

+

20 min EMOM: 4 min 1-2 ring muscle ups, 4 min 2-3 bar muscle ups, 4 min 3-5 CTB every 30 seconds, 4 min 3-5 strict hspu every 30 seconds, 4 min 5 toe to bar every 30 seconds

+

puke

+

7 min AMRAP: burpee jump 6 inch target

Jan 22nd Class Program

Snatch Balance 5×5 or OH Squat

+

Squat Snatch 9 min EMOM adding weight every 3 reps

+

5 rounds 50 DU + 5 Squat Cleans 125/225

+

Accessory Work: 3 Rounds Single Arm Farmer Carry 1 min each side + Side Plank 1 min each side

Jan 20th class program

Front Squat – Build to 1 rep max

+

9-15-21 Synchro Thrusters + Bar Facing Burpee

+

Rest 5 min

+

100 Cal Row + 100 Wallballs + 100 Toe-To-Bar

Jan 19th Class Program

Build to Heavy Squat Clean

+

10 min EMOM: 3 Deadlifts (83% max) + 30 Double Unders

+

Barbell Hip Thrusters 3×12 @ 2×01

+

3 rounds: 21 cal AB + 15 Hang Power Cleans + 9 Box Overs

Get your 2 Week Trial now!

Our two-weeks trials are $40.00 for 2 weeks of unlimited classes.

Address:

10720 117 Avenue,
Grande Prairie, AB T8V 7N7

Phone Number:

Email: