Saturday 17 Oct - 10 Burpee PullUp, 20 Toes To Bar, 30 WallBall, 400m Run, 10 cal Ski, 20 cal Bike, 30 cal Row, 400m Run, 10 Devils Thruster (15/10), 20 Burpee Box Jump, 30 Box StepUp (15/10), 400m Run, 10 OverHead Squat (20/15) 20 Shoulder To OverHead, 30 Sumo DeadLift HighPull, 400m Run

 

Friday 16 Oct - 21-15-9 - OverHead Squat (40/30), Toes To Bar

Strength - Back Squat

Thursday 15 Oct - 25 Min AMRAP - 10x10m Shuttle with a Burpee at every turn, 10 cal AirBike, 15 Box Step Up, 60 Double Under

 

Wednesday 14 Oct - 5 Rnds - 3 Rope Climb, 20 Lunge Step. 5 Rnds - 3 Wall Climb, 15 Squat. 5 Rnds - 3 Muscle Up, 10 Burpee

 Finisher - In 7 Mins - 1K Run, Max V-Sit

Tuesday 13 Oct - 3 Min - Power Snatch (40/30), 1 Min - Hollow Rock, 3 Min - Row, 1 Min - Hollow Rock, 3 Min - Box Jump Over, 1 Min - Hollow Rock, 3 Min - Push Press 40/30), 1 Min - Hollow Rock, 3 Min - Bike, 1 Min - Hollow Rock

 Strength - Snatch Complex

Monday 12 Oct - In 15 Mins - 30 DeadLift (100/70), 30 PushUp, 30 PullUp, 30 Devils Press (15/10). In any time remaining AMRAP - 3 DeadLift, 3 PushUp, 3 PullUp, 3 Devils Press

Strength - Snatch Grip DeadLift

Sunday 11 Oct - Open Gym 2-4pm