Thursday 28 Oct - WOD: 20 - 15 - 10 - 5 Cals, 10 m Shuttle Run; 50 - 40 - 30 - 20 - 10 Double Under, Reverse Lunge Step; 5 Rounds 200m Run, 15 Burpee; 5 Rounds 1 Burpee Box Jump, 3 Box Jump

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Wednesday 27 Oct - WOD: 10 Rounds - 7 Wall Ball, 1 DeadLift; 8 Rounds - 7 Dumbbell Thruster, 1 Rope Climb

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Tuesday 26 Oct - 5 Min EMOM: 7 Power Clean, Max Over Bar Burpee; 5 Min EMOM: 7 Hang Power Clean, Max Over Bar Burpee; 5 Min EMOM: 7 Push Press, Max Over Bar Burpee

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Strength: 1 Power Clean, 1 Hang Power Clean, 3 Push Press

Monday 25 Oct - AMRAP: 6 Turkish Get Up, 12 Back Squat, 6 Hanging L-Raise, 12 Pistol Squat

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1 RM Behind The Neck Split Jerk

Sunday 24 Oct - 10 - 11am Open Gym and WOD

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TABATA: Sit Ups, Cals, Press, V-Sit, Cals, Lunge

Saturday 23 Oct - 3 Rounds: 10 Pull Ups, 15 Push Ups, 20 Sit Ups, 25 Squats; 4 Rounds: 200m Run, 15 Burpee, 10 Cal Row; 5 Rounds: 24 KettleBell Swing, 12 KettleBell Box Step up

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Friday 22 Oct - WOD: 3 Rounds (30sec Work/30sec Rest) - Box Jump Over, Ring Dip, Wall Ball, Push Up

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Every 2 Mins for 10 Rounds 3 RM Back Squat;