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

Tuesday 26th OctoberMetcon (Weight)Alt EMOM18: Minute 1 - 5 Strict Press Minute 2 - 250/200m Row Minute 3 - Rest *build weight every round 3 Rounds: 10 Reverse Flys 10 Windmills 10 Bent Over OH PressScore is loading for the heaviest set of 5 strict pressStrengthCamber Bar Back Squat (5 x 5 )Metcon4 Sets: 10 Db Box Step Ups (low box) 1:00 Weighted Plank 16 Banded Kettlebell Swings

Monday 25th OctoberMetcon (Time)For Time: 50 Double Unders 50 Power Snatch 35/25kg 50 Double Unders 50 Alt DB Renegade Rows 2x22.5/15kg 50 Double Unders 50 Bar Facing Burpees 50 Double Unders GymnasticsMetcon (AMRAP - Rounds and Reps)AMRAP20: 8 Toes To Bar 10 Alt Hang Dumbbell Clean and Jerks 1x22.5/15kg 20/16 Concept 2 Bike

Saturday 23rd OctoberMetcon (Time)Teams of 3, 3RFT: 40 Synchro TTB 50 Synchro Alt Hang Db Snatch 60 Synchro OH Db Lunges (2 Work, 1 Rest)

Friday 22nd OctoberMetcon (AMRAP - Rounds and Reps)AMRAP12: 9 Deadlifts 6 Burpees 3 Power Cleans Rx 50/35kgStrengthPush Jerk (5 Sets of 3)1st rep of each set perform a 2 second pause in the catchMetconEMOM15: Minute 1: Reverse Hypers Minute 2: 8 DB Strict Press/Side Minute 3: 16 Strict Leg Raises

Thursday 21st OctoberOverhead Squat (10-5-3-1-1-1-3-5-10)Metcon3 Sets: 20 Alt Db Suitcase Lunges 20 Db Suitcase Split Death March (10/side) 12 OH Weighted Sit UpsGymnasticsMetcon (Time)Nasty Girls 3RFT: 50 Air Squats 7 Ring Muscle Ups 12 Dumbbell Power Cleans 2x22.5/15kg

Wednesday 20th OctoberMetcon (6 Rounds for reps)ALT EMOM24: - 20/16 Calorie Bike - 20m Farmers Carries - 10 Strict Pull Ups - Rest

Tuesday 19th OctoberMetcon (Time)10RFT: 2 Wall Walks 30 Double Unders StrengthPush Jerk (5 Sets of 3)1st rep of each set perform a 2 second pause in the catch MetconEMOM15: Minute 1: Reverse Hypers Minute 2: 8 DB Strict Press/Side Minute 3: 16 Strict Leg Raises

Monday 18th OctoberMetcon (Time)For Time (In Pairs): 30 Synchro Box Step Ups 24/20" 30 Synchro Burpees 100 Calorie Bike 30 Synchro Burpees 30 Synchro Box Step Ups 24/20" GymnasticsMetcon (Time)Nasty Girls 3RFT: 50 Air Squats 7 Ring Muscle Ups 12 Dumbbell Power Cleans 2x22.5/15kg

Saturday 16th OctoberMetcon (AMRAP - Rounds and Reps)Teams of 3: AMRAP30: Athlete 1: 400m Run Relay Athlete 2&3: AMRAP: 20 Burpees Over Db 30 Db Hang Clean and Jerks 40 Calorie Concept 2