Saturday 26 Sep - 10-1 - AirBike (cal), Burpee Box Jump Over, Dumbbell Snatch with Lunge Step (22.5/15), Row (cal), Burpee (to target), Box Step Up (22.5/15)

Friday 25 Sep - 3 Rnds - In 8 Mins - 15 Jumping Squat, 15 Atomic SitUp, 15 Jumping Split Lunge, 15 Atomic SitUp, 60 Double Under. In any time remaining 10m Shuttle Run with 1 Burpee at every turn.

Skill - HandStand Walking

Thursday 24 Sep - 1K Run, 1K Row, 800m Run, 800m Row, 600m Run, 600m Row, 400m Run, 400m Row, 200m Run, 200m Row

Wednesday 23 Sep - 2 Min - Press. 1 Min Rest. 2 Min - Bar MuscleUp. 1 Min Rest. 2 Min - Push Press. 1 Min Rest. 2 Min - Chest To Bar PullUp. 1 Min Rest. 2 Min - Push Jerk. 1 Min Rest. 2 Min - PullUp

Gymnastics - PullUp Complex

Strength - Press Complex

Tuesday 22 Sep - ‘Partner WOD’ - In 6 Mins - 400m Run, Max Distance Sled Push (120/80). 2 Min Rest. In 6 Mins - 400m Run, Max DeadBall Squat Clean (40/30). 2 Min Rest. In 6 Mins - 400m Run, Max Distance Farmers Carry (32/24). 2 Min Rest. In 6 Mins - 400m Run, Max Cal AirBike.

Monday 21 Sep - 3 Rnds of ‘Cindy’, 10 Clean & Jerk (60/40), 2 Rnds of ‘Cindy’, 8 Clean & Jerk (75/50), 1 Rnd of ‘Cindy’, 6 Clean & Jerk (90/60)

‘Cindy’ is 5 Pull Up, 10 Push Up, 15 Squat

Strength - Clean & Jerk

Sunday 20 Sep - Open Gym 2-4pm