Friday 25th SeptemberWarm-upWarmup: 3 rounds 20 heel drives 30s fast feet 10 alt lunges with twistMetcon (Distance)30 min max distance Run, Bike or Row

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