Monday 7th JuneMetcon (Time)3RFT: 700m Run 12 Overhead Squats 40/30kg 10 Lateral Burpees StrengthBack Squat (10-10-10-10-10)

Saturday 21st NovemberMetcon (Time)For time: 30 DB Hang Squat Cleans 30 DB Jerks 20 DB Hang Squat Cleans 20 DB Jerks 10 DB Hang Squat Cleans 10 DB Jerks Warmup AMRAP 3 Burpees

Friday 20th NovemberMetcon (AMRAP - Reps)AMRAP8: 12 Alt Pistols 2 Pike Push Ups 12 Alt Pistols 4 Pike Push Ups 12 Alt Pistols 6 Pike Push Ups etcWarmup 2 Rounds: 10 Air Squats 30s Plank Hold 10 Alt Lunges (5/side) 10 Push Ups 10 Toe Spot Lunges (5/side) *Pistol and Pike Push Up Practise "

Thursday 19th NovemberMetcon (Time)3 mile jogWarmup 3 rounds 15sec/side calf stretch 30sec lunges alt

Wednesday 18th NovemberMetcon (10 Rounds for reps)In a 2 Minute Window Complete: 20 Burpees 150m Sprint 2 Minute Window Complete: 18 Burpees 150m Sprint 2 Minute Window Complete: 16 Burpees 150m Sprint etc all the way down to 2 and 6/8 cal Warmup: Tabata (8 rnds alt 20s on, 10s off) Shoulder taps Star Jumps

Tuesday 17th NovemberMetcon (Time)Run DT 5RFT: 400m Run 12 Deadlifts 9 Hang Power Cleans 6 Push Jerks Warmup: 2 rounds 20 heel drives 10 burpees 5 push press

Monday 16th NovemberMetcon (Time)For Time: 30-25-20-15 Hang Power Snatch Burpees Warmup: 2 Rounds: 10 Db Snatch (Light) 10 DB Swings 10 DB Deadlift

Saturday 14th NovemberCrossFit Games Open 17.1 (Time)For time: 10 snatches 15 burpee box jump-overs 20 snatches 15 burpee box jump-overs 30 snatches 15 burpee box jump-overs 40 snatches 15 burpee box jump-overs 50 snatches 15 burpee box jump-overs M: 50-lb. dumbbell / 24-in. box F: 35-lb. dumbbell / 20-in. box Time cap: 20 minutes*no box? do burpee + tuck jump instead Warmup: 3 Rounds: 20 Banded Good Morning 5 Burpee Step Ups

Friday 13th NovemberMetcon (Time)10 Rounds for time: 30s Inverted Hold 7 Push Ups 7 Tuck Crunches 4 Rounds: 10s ON 20s OFF Max Tension Hollow Hold 2 sets: 10s Max Tension HS Hold

Thursday 12th NovemberMetcon (2 Rounds for reps)AMRAP5: 800m Run Max DB OH Squat (swap arms every 10 reps) Rest 2 Minutes AMRAP5: 800m Run Max Goblet Squat Warmup: 8 Rounds: 20s ON 10s OFF Burpees 2 Rounds: 20s Counterbalance Squat 20 Broom Stick Pass Overs