Wednesday 18 Nov - In 10 Mins- 5-1 - Wall Climb, Strict Muscle Up/PullUp. In 12 Mins - 50-40-30-20-10 - Squat, SitUp. In 10 Min - 4 Rnds - 15/10cal SkiErg, 200m Run

Tuesday 17 Nov - 100 Push Press (40/30). Every rest - 10/5 cal AirBike

 Gymnastics WOD - OTM - 10 Mins- 1 Strict HandStand Push-up, 1 Strict PullUp

Strength - Push Press

Monday 16 Nov - 400m Run then 5 Rnds - 10 WallBall, 10 Toes To Bar, 10 Box Jump Over. Then 400m Run.

‘Coreditioning’- 10 Min AMRAP - 10 Hollow Rock, 15sec L-Sit Hold, 20 TeaPot

Sunday 15 Nov - Open Gym 2-4pm

Saturday 14 Nov - In 35 Mins - 100 Hollow Rock, 50 Box Step Up (22.5/15), 80 Double Under, 40 cal AirBike, 60 PushUp, 30 PullUp, 40 Dumbbell Push Jerk (22.5/15), 20 Dumbbell Over Head Lunge, 20 Burpee Box Jump, 10 Rope Climb. In any time remaining - Max Pistol Squats

The rope climbs can be sprinkled through the WOD

Friday 13 Nov - ‘Diane’ - 21-15-9 - DeadLift (100/70), HandStand PushUp

 Skills WOD - 5 Min AMRAP - 10m HandStand Hold, 10 Pistol Squat.

 Strength - DeadLift

Thursday 12 Nov - 40sec Work/ 20sec Rest - 4 Rnds of each - Single Unders, Row, Hollow Hold, AirBike, Mountain Climbers, Plank Hold, SkiErg, Burpees, L-Sit Hold