Monday 17.12.18
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To Be voted for by the 6am class!
30’s in 30mins (pairs)
30 cal row
30 burpees
30 air squats
30 HR press ups
30 BJ overs
30 thrusters @50/30 - aim is unnroken
or
30 Min Amrap
In Pairs
60 cal row
50 Wall Balls
40 Power Cleans at 60/40
30 Burpees Over The Box
20 Chest To Bar Pull ups
Tuesday 18.12.18
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10 Min EMOM
5 Toes To Bar
5 Burpee Bar Touch
10 Air Squats
Rest 3-5 Mins
15 mIn Skill Work
Skin the cats
Inversions
Rest 3-5 Mins
Every 2 MIns x 6
Alternate Between
1 - Run 200m
2 - Row 250m
Wednesday 19.12.18
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Kettlebell Work by Tom Bainbridge
Tom will be guest coaching the 6am and 7am Class. He has recently completed his SFG Level 1 which is one of the toughest KB courses to get through and promotes and extremely high standard of coaching. Follow him at tomfkt on Instagram.
Clean technique drills
Clean ladder
2, 3, 5, 2, 3, 5, 2, 3, 5 x2
10mins IGYG
3 Swings
3 Cleans
3 Squats
3 Cleans
Thursday 20.12.18
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In 20 Mins Complete
Clean ladder.
10@60/40
8@65/45
6@70/50
4@80/60
2@90/70
Between Each Set
12 Burpees Over The Bar
12 Goblet Squats
At the 20 min mark :-
10 Mins to find a max clean.
Friday 21.12.18
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12 Days of Christmas
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We will be opening up the numbers for this class and it will be a 6pm class only in the evening but normal classes in the morning and at lunch time. We shall aim to start the workout at 6.30pm after a warm up and have some drinks and mince pies after. Please do come down and bring in the festive period with everyone at the gym.
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12 Hand Release push ups
11 Thrusters 40/20
10 KB Swings
9 OH Lunge Walk 20/10
8 Wall Balls
7 OH Squat 40/20
6 Pull ups
5 BOX JUMPS
4 Burpees please
3 Toes to bar or V-sit Ups
2 Deadlifts
And a Wall Climb