Thursday 24th SeptemberWarm-upalt Tabata Step ups to box Shoulder taps Dips to box alt LungesMetcon (Time)21-15-9 Handstand Pushups / PikePushups Box Jumps"HSPU or whatever scaled option will be the movement that slows us down. Fight for good positions! Adv: Sub 4 Int: Sub 7 Beg: Sub 10"

Wednesday 23rd SeptemberWarm-up6 to 1 DB Russian Swings(1x DB) DB Sumo Straight leg DL (2xDB) DB Push Press (2xDB)Metcon (3 Rounds for reps)Every 3 min for 3 rounds complete: 200m Run 15x DB Snatch alt 22.5/15kg Max Burpees* 1min rest between each round *score is total burpees

Tuesday 22nd SeptemberWarm-upAMRMAP 3 Burpees Followed by 20 AirsquatsMetcon (Time)5 Rounds For Time: 50x Double Unders 15x OHS with broomstick or bar

Monday 21st SeptemberWarm-up3 rounds 20 banded good mornings or with light object 10 alt lunges 10 tuck crunchesMetcon (Time)4RFT: 15x Burpees 15x Deadlift with DB's or heavy object 25x V-ups or Sit-ups

Sunday 20th SeptemberWarm-up3 rounds 30 secs Fast Feet 10x Heel Drives per side 30 secs Butt Kicks 10x Zombie Kicks per side1-Mile Run (Time)Max Effort 1-Mile Run

Saturday Home WODWarm-up2 rounds 10 alt lunge and rotate 15 Air squats 10 Push Press with DB'sMetcon (Time)In Pairs for time: 21-18-15-12-9-6-3 DB Thrusters 15/10kg Synchro YGIG 30 Double unders between thrusters, finish with skips *if flying solo - take 30sec rest after skipping

Friday 18th SeptemberWarm-upTabata Air Squats Shoulder Taps alt Metcon (Time)For Time: 800m Run 50x Push Press 20/15kg 50x Air Squats 50x Sit-ups 50x Air Squats 50x Push Press 800m Run

Thursday 17th SeptemberMetcon (3 Rounds for reps)AMRAP 3 15x Devil's Press 15/10kg max Double unders or Singles rest 1 min Repeat 2x score is total Double unders :) Warm-up2 rounds 15 Single DB Swings 10 Single Arm push press/side 20sec fast feet

Wednesday 16th SeptemberWarm-up2 rounds 10 airsquats 10 narrow stance squats 20 Banded good morningsMetcon (Weight)5x5 Front Squat 5 second descent with heavy weight 3x Superset 10x Narrow stance, heel raised (on 5kg plate) squats 15x Sweatt Shrugs broom handle 20x alt SLDL suitcase hold

Tuesday 15th SeptemberWarm-up3 rounds 10 Bent Over Row with DB's light 10 Scapula Pushups 5 Squat JumpsMetcon (Time)4RFT: 30x alt Renegade Rows* if one object alternate arms or Shoulder Taps 20x Box Jumps 10x Pushups on DB's ------------- Silvers/Scaled: 3-4 RFT: 20x alt Renegade Rows 20x Step ups 10x PushupsRows will get heavy but you should finish them well under a min. Box Jumps keep moving on these and pushups on DB's go unbroken. Scale movement or reps as required. Adv aim for sub 9min Int aim for sub 11min Beg aim for sub 13min