Wednesday 29th April
Technique Classes this week are Gymnastics on Thurs & Sat

Warm-up
3 rounds
20s Heel Drives
20s Plank hold
20s High Knees
Metcon (Time)

For time:
400m Ruck run
10x push-ups
400m ruck run
20x push-ups
400m ruck run
30x push-ups
400m ruck run

Finisher:
2 rounds:
50 xreverse flyes
50x H-rolls

Scaled/Silvers:
For Time:
200m Run / 60s cardio
5 Pushups
200m Run / 60s cardio
10 Pushups
200m Run / 60s cardio
15 Pushups
200m Run / 60s cardio
20 Pushups

Finisher:
2 rounds
30x reverse flyes
30x H-rolls

Get a rucksack, put some weight in it, run. That’s our Ruck Run. Be a little bit sensible with this, let’s say no more than 20/15kg, because remember, the push ups will be done with the rucksack firmly in place. We’re not expecting a sprint on the run, due to the weight you’re lugging around, but let’s get as much of a pace up as possible, straight back and drop into those push-ups. You’re going to have to be extra tight for these, the rucksack will not only add weight but also instability to the movement. If you can’t do full push-ups with the bag on your back then come to your knees rather than taking the bag off. If you are unable to do the push-ups with the bag on your back on your knees then you may remove the bag. Start and finish with the run and the push-ups increase every round, this should be a fun one to talk about with friends later, not to do, oh no, not to do.

When you’ve gotten through all the work you will need 2 light weights, really light, a couple of cans, bags of flour (if you can get it), rice, you’re really looking at no more than 5kg per hand as you are wanting to get all the reps done as close to unbroken as possible, maximum 2 sets, so be conservative, the H-rolls especially are going to be icky. Icky as in bad not as in fish like. Ok, I’m going now, I’ve said too much.