Monday 8th NovemberMetcon (Time)For Time: 40/32 Calorie Row 30 Double Dumbbell Box Step Ups 20 Handstand Push Ups 10 Man Makers 20 Handstand Push Ups 30 Double Dumbbell Box Step Ups 40/32 Caloriw Row Rx = 2x22.5/15kgGymnasticsMetcon (Time)For Time: 10-1 Single Arm Alt Devils Press Knees To Elbow

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