Saturday 6th NovemberPlease check your route into the gym Fri 5th and Sat 6th with various marches on around the city.Metcon (Time)Teams of 4: Buy In: 100 Calories Bike and Ski Into 5 Rounds (Conga Style): 10 Wallballs 20/14lb 15 Push Ups 20 Russian KB Swings 32/24kg Buy Out: 100 Calories and Ski

Friday 5th NovemberMetcon (2 Rounds for reps)AMRAP8: Max Strict Presses 50/35kg *Every Break 50 Double Unders Rest 4 Minutes AMRAP8: Max Hang Power Cleans 80/55kg *Every Break 30 Air Squats StrengthMetcon (Weight)A) Every 90s x 8: 1 Snatch Balance + 2 Overhead Squats B) 5 Sets of 3: Clean Grip Deadlifts C) 100 Banded Face Pulls

Thursday 4th NovemberMetcon (Time)For Time: 100 Dumbbell Snatch *EMOM 8 Burpee Box Jump GymnasticsMetconAltEMOM24: Minute 1: 8 Bar Muscle Ups Minute 2: Rest Minute 3: 8 Dumbbell Power Cleans + 8 Dumbbell Lunges Minute 4: Rest Minute 5: 16 Toes to Bar Minute 6: Rest

Wednesday 3rd NovemberMetconA) Every 90s (Per Exercise) x 4: -2 Lengths Sled Pull -0:30 Bear Hug Atlas Stone Hold -10 Alt Dumbbell Step Ups -3 Eccentric Pull Ups B) 2 Rounds: 50 Walking Hamstring Curls 10 I's, Y's and T's

Tuesday 2nd NovemberMetcon (Time)For Time: 5km RunStrengthMetcon (Weight)A) Every 90s x 8: 1 Snatch Balance + 2 Overhead Squats B) 5 Sets of 3: Clean Grip Deadlifts C) 100 Banded Face Pulls

Monday 1st NovemberMetcon (AMRAP - Rounds and Reps)AMRAP16: 6 Front Squats 100/65kg 6 Handstand Push Ups Rx+ is Rx weight + Strict HSPUGymnasticsMetconAltEMOM24: Minute 1: 8 Bar Muscle Ups Minute 2: Rest Minute 3: 8 Dumbbell Power Cleans + 8 Dumbbell Lunges Minute 4: Rest Minute 5: 16 Toes to Bar Minute 6: Rest

Saturday 30th OctoberMetcon (AMRAP - Rounds and Reps)In Pairs, AMRAP30: P1: Bridge Loop Run P2 - Max Rounds: 3 Wall Walks 6 Renegade Rows @22.5/15kg 9 DB Thrusters @22.5/15kg

Friday 29th OctoberMetcon (Time)For Time: 20-2 Box Jump Overs 24/20" Dumbbell Power Cleans 2x22.5/15kgStrengthCamber Bar Back Squat (5x5)Metcon4 Sets: 10 Db Box Step Ups (low box) 1:00 Weighted Plank 16 Banded Kettlebell Swings

Thursday 28th OctoberMetcon (3 Rounds for reps)3 x AMRAP4: 15 Burpees 20 Medball Cleans 20/14lbs Max Calorie Row *Rest 1 Minute Between AMRAPs GymnasticsMetcon (AMRAP - Rounds and Reps)AMRAP20: 8 Toes To Bar 10 Alt Hang Dumbbell Hang Clean and Jerk 1x22.5/15kg 20/16 Concept 2 Bike

Wednesday 27th OctoberMetcon (Time)3RFT (In Pairs): 400m Run Fran Time Cap: 25 Minutes