Thursday 8th OctoberWarm-up3 rounds 15 Star jumps 10 Tuck Crunches 10 light DB high pulls (left then right) banded if weight not light enough Metcon (3 Rounds for reps)3 rounds for time (5 minute cap): 30x Double Unders 20x SDHP w/DBs or KBs 10x V-ups repeat total of 3 times 2 min rest between rounds *score is time for each round OR time plus unfinished reps in sec

Wednesday 7th OctoberWarm-up5 Russian Baby Makers into AMRAP 4 10x Air Squats 5x BurpeesGoblet Squat (4x8 + 1/2 squat)Ultra Wide Stiff Leg Deadlifts (4x10, 3sec descent)Hollow Rocks (Max reps)

Tuesday 6th OctoberWarm-up3 rounds 30sec max squat jumps 30 sec rest 30sec max seated broom handle strict press 30sec restMetcon (Time)7RFT: 10x alt hang db snatch 10x burpees

Monday 5th OctoberWarm-up3 rounds 10 alt lunges 10 alt lateral lunges 10 banded thrusters (red band) or light DBs 10 alt step ups to high box Metcon (AMRAP - Rounds and Reps)AMRAP12: 6x alt pistols 6x HSPUs 6x high box jumps 30/24" or Tuck Jumps

Saturday 3rd OctoberWarm-up3 rounds 10 alt shoulder taps 10 air squats 10 push press light DBMetcon (3 Rounds for reps)3 rounds for reps - 1 min stations max Burpees max DB Snatch max Box Jump max Lunges rest 1 minute

Friday 2nd OctoberWarm-upWarmup: Tabata alt 12 rounds star jumps shoulder taps banded pullaparts heel drivesMetcon (AMRAP - Reps)AMRAP 10 1-2-3-4-5-1-2-3-4-5 etc Navy Seals 2-pump (2 pushups per rep) 25x DU between every round

Thursday 1st OctoberWarm-upwarmup: 2 rounds 10 alt Knee raise to torso, then out to side and hold 3sec 10 alt lunges 20 alt heel drives 10 calf raises then 30sec on 30sec off fast feet x210k Run (Time)Max Effort 10k Run

Wednesday 30th SeptemberWarm-upWarmup: 3 rounds 15 Air Squats 10 light Push PressMetcon (Weight)Tabata Thrusters with DB's or heavy object 20s work - 10s rest - 8 roundsTuck Crunch (100)

Tuesday 29th SeptemberWarm-upWarmup: 2 rounds 20sec heel drives 20sec fast feet 20sec lunge and twist alt 20 sec fast feetMetcon (5 Rounds for reps)Intervals 5 sets: 400m fast as possible 200m slow rest 1 min between sets

Monday 28th SeptemberWarm-upWarmup: 3 rounds 10 light push press 10 sit upsStrength1 set of max Pushups https://youtu.be/dXl8Pp-RqWI 3 sets: 60% of max Pushups Superse 3 rounds: 10x Sphinx Pushups https://youtu.be/wJfn8qOjdJ0 10x Dips on back of sofa or on counter 30x Flutter kicks https://youtu.be/Bd-o6DO3Wqc