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Beginners classes

Sunday, November 23, 2014

Monday 24th November

12 min EMOM

1st- 1 Power Clean + 1 Thrusters + 1 Push Press+ 1 Front Squat
2nd- 8-12 Pullups

Then

Overhead squat 3-3-3-3-3 reps

2 min rest between OHS sets

Sunday 23rd November 2014

REST DAY

unless you where part of our Allstars Affiliate Series team.

Great effort today guys and girls

Saturday 22nd November

Thursday, November 20, 2014

Friday 21st November 2014

3 rounds
20 Burpees
25 KB swing
300m Row
Rest 3 minutes between round


Then
Deadlifts
40% x 5, 50%x5,60%x5 work sets 75% x 3, 85%x3, 95% x 1+

Wednesday, November 19, 2014

Thursday 20th November 2014

Shoulder Press
40% x 5, 50%x5,60%x5 work sets 75% x 5, 85%x3, 95% x 1+

20 min AMRAP
5 Box Jumps, 24/20″
5 Toes to Bar
25 Double Unders

Tuesday, November 18, 2014

Wednedsay 19th November 2014

Back Squats
40% x 5, 50%x5,60%x5 work sets 75% x 5, 85%x3, 95% x 1+


3 rounds for time
Row 500m
10 GHD Situps
15 Thrusters 30/20kg
50 Double Unders
7 Burpee box jump Overs, 24/20″

Tuesday 18th November 2014

Bench Press
Week 3
75% x5, 85% x3 95% x1+

Rounds for time:
12 Front Squats 42.5/30kg
25 KB swings 24/16kg
12 Toes to bar