WOD

Oct 25th Class Program

5 sets:

Row 30s @ 80%

30s @ 90%

1 min rest

5 sets:

AirBike 30s @ 80%

30s @ 90%

1 min rest

+

10 sets:

30s Jumping Lunges (Or Stationary Lunges)

30s Rest

30s Hollow Rocks

30s Rest

30s Burpees

30s rest

Oct 24th Class Program

Deadlift – Build to tough 2 rep

+

High Hang Power Clean x 3 TNG Reps every 60s x 7 sets

+

10 Sets:

5 Deadlifts @ 205/125

7 Box Jumps

9 T2B

Rest 30s

Oct 23rd Class Program

Floor Press @31X1 5-5-5-5-5

+

Weighted Chinup, build to 3RM

Weighted Dips, build to 3RM

+

Powell Raise 8-10 reps/side x 3 sets

Trap-3 Raise 10 reps x 3 sets

+

15 min EMOM:

1st min: 8-15 Kipping Pull-up

2nd min: 8-15 Kipping HSPU

3rd min: 50 DU’s or 30s of Work

Oct 20th Class Program

Bench Press – 1 rep every 1:30 mins x 7 sets

+

Weighted Chinup, build to 4RM

Weighted Dips, build to 4RM

+

Static DB Lateral Hold 30-60s x 3 sets

+

10 Rounds of “Cindy”

15 Air Squats

10 Pushups

5 Pull-ups

Buy out: 1000m Row

Oct 19th Class Program

Deadlift – Build to tough 3 rep

+

Tall Snatch – 1 rep every 30s x 10 sets

+

For time:

9 Thrusters @ 135/95

12 Lateral Burpees over the bar

15 Power Cleans @ 135/95

12 Lateral Burpees

9 Thrusters @ 135/95

+

9 min EMOM:

1st min: 45s Jumping Lunges

2nd min: 45s Back Extensions

3rd min: 45s Plankhold

Oct 18th Class Program

5 sets:

Row 20s @ 75%

20s @ 85%

20s @ 95%

1 min rest

5 sets: AirBike 20s @ 75%

20s @ 85%

20s @ 95%

1 min rest 

+

10 sets:

30s Shuttle Sprint

30s Rest

30s Bear Crawl

30s Rest

30s Russian KBS @24/16

30s rest

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: