promo

promo
Beginners classes

Thursday, November 27, 2014

Friday 28th November 2014



Deadlifts
40% x 5, 50%x5,60%x5

15 min AMRAP
5 Pullups (strict)
10 Pistols (alternating legs)
15 Situps




Wednesday, November 26, 2014

Thursday 27th November 2014

Shoulder Press
40% x5, 50% x 5, 60% x 5


WOD

4 rounds
Run 400m
25 Wall Ball

Tuesday, November 25, 2014

Wednesday 26th November 2014


Bench Press
40% x 5, 50%x5,60%x5


AMRAP in 10 Min
5 KB Swings ( Russian)
10 Pushups
20 Double unders or 20 Cal Row



Monday, November 24, 2014

Tuesday 26th November 2014

Strength ( Deload week)
Squat , 40% x 5, 50%x5,60%x5

WOD
3 Rounds
Row 500m
12 Toes to bar
15 Pushups
20 Situps
25 Squats

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