Sunday 21 Oct - Open Gym 2-4pm

Free Intro Session 10am Today

Saturday 20 Oct - In 10 Mins - Run 1K then AMRAP 10 Wall Ball, 10 Box Jump. 3 Min Rest. In 10 Min - 300 Double Under then AMRAP 10 KettleBell Swing (24/16), 10 SitUp. 3 Min Rest. In 10 Min 60/40 cal AirBike then AMRAP 10 Dumbbell Snatch (20/15), 10 Burpee

Friday 19 Oct - 50 Plate Ground To OverHead (20/15), 400m Run, 50 KettleBell DeadLift (32/24), 400m Run, 20 DeadBall Over Shoulder (60/40), 200m Run, 20 MedBall SitUp, 200m Run

Skills WOD - 8 Min AMRAP - 7.5m HandStand Walk, 2 Rope Climb

Thursday 18 Oct - ‘Choose You Own Tabata’ - Choose 4 of the following - Squat, PushUp, PullUp, SitUp, Pistol Squat, HandStand PushUp, Bar MuscleUp, V-Sit

Wednesday 17 Oct - 4 Rnd - 1 Min - Row, 1 Min - Dips, 1 Min Rest

Strength - Back Squat

Tuesday 16 Oct - 3RM OverHead Squat. 3RM Hang Snatch

Monday 15 Oct - In 32 Mins - 2 Rnd - 27 Toes To Bar, 3 DeadLift (100/70), 27 Box Jump Over, 3 DeadLift, 27 GHD Hip Extension, 3 DeadLift. In any time remaining - 1RM DeadLift