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

Sunday 13th SeptemberWe have a seminar running in Arch 1 on 12th & 13th of Sept.  We will be running limited classes out of Arch 2 on these days.Please refer to the class schedule on Wodify for changes.Metcon (Time)Buy In: 30 jumping squats 10RFT 10x alt DB Hang Power Cleans 10x Push Ups Buy Out: 30 jumping squatsWarm-up2 rounds 30secs fast feet 10 burpees 30sec fast feet 5 air squats

Saturday 12th SeptemberWe have a seminar running in Arch 1 on 12th & 13th of Sept.  We will be running limited classes out of Arch 2 on these days.Please refer to the class schedule on Wodify for changes.Warm-upFast feet 30sec Air Squat 30sec Fast feet 30sec Burpee 30sec Fast feet 30sec Start Jumps 30sec Fast feet 30sec Metcon (Time)1 round each (other rests) 2 rounds 3 rounds 2 rounds 1 round 200m run 7x Burpees *if flying solo, time your work and rest the same amount

Friday 11th SeptemberWe have a seminar running in Arch 1 on 12th & 13th of Sept.  We will be running limited classes out of Arch 2 on these days.Please refer to the class schedule on Wodify for changes.Warm-up2 Rnds: 5 inchworms 10 burpees 20 good mornings (banded or light weight)Metcon (Time)5 RFT 200m Run 10x DB Deadlift *if one heavy object, change to Sumo Stance Scores Adv: sub 5 Int: sub 7 Beg: sub 9 time cap 10min

Thursday 10th SeptemberWe have a seminar running in Arch 1 on 12th & 13th of Sept.  We will be running limited classes out of Arch 2 on these days.Please refer to the class schedule on Wodify for changes.Warm-upGeneral WU: alt Tabata 12 rnds Heel Drives GTOH w/plate Single Skips /DU practiseMetcon (AMRAP - Reps)"AMRAP 7 3x DB alt Power Clean 30x Double Unders / 60SU 6x DB alt Power Clean 30x Double Unders 9x DB alt Power Clean 30x Double Unders 12x DB alt Power Clean 30x Double Unders

Wednesday 9th SeptemberWe have a seminar running in Arch 1 on 12th & 13th of Sept.  We will be running limited classes out of Arch 2 on these days.Please refer to the class schedule on Wodify for changes.Warm-upWarmup: TABATA alt Banded or light weight Tricep extensions overhead Banded or light weight Strict Press Push Press (Weight)5x5 Push Press with heavy object Accessory3 rounds 20x Bent Over Row with Object or DB https://youtu.be/-L1aguN3SKw 15x Skull Crushers 15x Toes to Object https://youtu.be/_aio7R5tcso

Tuesday 8th SeptemberWarm-upGeneral WU: 2 rounds 30sec knee raises 30sec bent over banded row 30sec butt kicks 30sec Banded DLMetcon (Time)5RFT: 400m run 10x DB Burpee Step-ups ----------------------- Scaled/Silvers: 4 rounds 200m run 10x DB Burpee Step-ups

Monday 7th SeptemberWarm-up3 rounds 5 inchworms with 3sec hold in plank 20 alt Lunges 10 snatch grip PVC drop snatch 5 BurpeesMetcon (AMRAP - Rounds and Reps)AMRAP 9 12x DB Deadlift 9x DB alt Hang Power Snatch 6x OHS broom stick or barbell "This is grippy! It's heavy enough to hurt, but should be light enough to keep moving! Adv: aim for 9+ Int: aim for 7+ Beg aim for 4-5"

Sunday 6th SeptemberWarm-upHomeWod Warm Up: 2 rounds 30x Goodmornings (band or weight) 15x Penguin Taps 10x Shoulder Taps Metcon (AMRAP - Reps)alt EMOM24 20x KB Swings 30x Double Unders 12x Burpees