Friday 14th August Warm-up AMRAP 3 3 Burpees 3 High Jumps (dip to jump) 3 Tuck Jumps Metcon (AMRAP - Rounds and Reps) AMRAP 10 5x Devil's Press 10x Box Jumps / Jump Overs 15x TTKB ------------------ Scaled/Silvers: AMRAP 10 3x Devil's Press 10x Box Jumps / Jump Overs 10x TTKB "A delightful end to the working week, just 10 minutes, nothing truly terrible can last 10 minutes. 5 Devil's Press, these can be done with 1 or 2 DB, you could even do these as a burpee into an American kettlebell swing, there's a lot of scope. Please be aware that if you are not bracing your abs for the entirety of the movement, although most especially on the return from overhead, there is a very real chance all the blood in your body will go to your lower back and cause you considerable discomfort, abs people, they're there for a reason. 10 box jumps or 10 jump overs, box jump is that, can be done on the rickety box you crafted from bits of wood in a skip, the convenient decking in your bakc garden or on your stairs, jump overs will need you to set something up to jump over, obviously, something challenging but not terrifying. 15 toes to kettlebell, we you don't actually need a kettlebell, you could use a sofa, a willing partner, even a lamp post, something you can keep a tight hold on overhead whilst you're lying down, these can get a [...]

Thursday 13th August Warm-up 5 RBM 10 Air Squats 10 OH Squats with broom handle 5/side OHS 10 Sit-ups Metcon (Time) 22-16-8 Single arm OHS Tuck Crunch After every round 200m sprint -------------------- Scaled/Silvers: 22-16-8 OHS with broom stick Tuck Crunch After every round 200m sprint "Yes, yes the rep scheme is a little bit odd, but it's single arm overhead squat and 21-15-9 is an odd number and there's just something inside of me that screamed ""NO!"" You can use anything for the OHS, weighted bag, KB, DB, chubby kitty, as long as you can control the weight it's fair game. Swap arms halfway through each set, pull the shoulder blades back and down to stabilise the shoulder and remember to pop the hips back. You know tuck crunches by now right? OK good, you got this. 200m Sprint, you see that word Sprint? Get out there and go as fast as you can, lungs burning, snot running, legs on fire. " Times/Reps Adv: sub 8min Int: sub 10min Beg: sub 12min

Wednesday 12th August Warm-up 2 rounds 10x Cork Screws/side 4x alt lunge, reach and twist 10x Shoulder Taps/side Metcon 4x10/arm Seated Single Arm Z-Press 4 rounds 10x Inverse Rows 15x Side Plank Twists/side 3 rounds 5x Wall Walks (with pushup) 10x Weighted Sit-ups Finisher 3 rounds 20x Cuban Press 1min weighted plank holds "Grab a suitable weight, doesn't matter what you use as this is a strict movement so there should be very little wobble, a bag of chuckies is a good as a DB. The Z press should be performed with legs straight out in front of you, the ideas is to press the weight up without leaning back so you're going to have to brace your abs all the way through the movement. 10 per arm, 30 seconds rest once both arms are done. It's been 6 months, if you don't have a place to do your inverse rows by now there's not a lot I can do for you, broomstick between chairs, knotted towel over a door, rings in a pull up bar, if you're struggling message a coach and we'll see what we can brainstorm. The Side planks to twist, everything needs to be tight for this, make sure you hand is directly under your shoulder, pushing the floor away so that you are as high up as you can be. Reach your hand up to the sky, then slowly turn to reach your hand underneath you as far as you can. That's 1 rep, [...]

Tuesday 11th August Warm-up Tabata alt Penguin taps Tricep Kickbacs Tabata alt Fast Feet Mountain Climbers Metcon (Time) For Time: 100x Double Unders 80x alt Lunges 60x Burpees 40x Push Ups 20x Headstand to Press Scaled/Silvers: 2 rounds 100 single skips / 50 Star jumps 40x Air Squats 20x Burpees 10x Pushups 5x Plank to Pike Fast all over sweat fest this one, we're aiming for big sets, as close to unbroken as you can. Double unders should be done in less than 2 minutes, that should allow for a few seconds rest at 50 to question your life choices. The alternating lunges are unweighted so there's zero excuse for not going unbroken, you should really be pushing these as well, don't just plod through, keep them going as quickly as you can, short lunge, weight on heel, knee is above the ankle, easy day. The burpees, I know I know they suck, again with these your inclination is going to be to pace them, I see why you would do that but don't, suffer, get that heart rate up, get those lungs working, panting doesn't mean you can't go faster it's just your body getting more oxygen so that you can pick up the pace. The push ups you will have to break, small manageable sets all the way, don't go for a max set straight out of the gate because once you fail that's it, singles all the way. Finally the headstand to press, nice and slowly, [...]

Monday 10th August Warm-up 3 rounds 5 Straight arm Burpees 7 Squat Jumps Metcon (Time) 5 RFT: 15x Wallballs or DB Thrusters 10x Pull-ups or Inverse Rows ------------ Scaled/Silvers: Scaled/Silvers: 5 RFT: 10x Wallballs or DB Thrusters 10x Inverse Rows or Bent Over Rows "This is a quick little workout to get you all back into the game after a weekend of sunshine and no doubt a few social drinks! Wallballs - if you have a medball this is your time to shine, if not then DB Thrusters which can be single arm (8 one side, 7 the other) if you only have 1 DB. If you have no equipment then a loaded backpack or odd object works well or simply tuck jumps - you're welcome! Pull-ups. Find something safe to pull yourself up to if you don't have a bar, failing that get into the inverse rows with a sheet knotted and stuck into a door (triple check it is secure before you trust your body weight to it!) or there is always a bent over row with your weight/odd object. Looking for minimal rest on this wod so get to it - get sweaty and have fun!"

Saturday 8th August Warm-up 3 Rounds 20 Heel Drives 20 High Kneels 20 Back Stepping Lunges Metcon (Time) Outside In Pairs For Time: 1200m run Together 100 Burpees step ups 800m run Together 80 Burpees step ups 400m run Together 60 Burpee step ups ----------------- Scaled/Silvers: In Pairs for time: 3 rounds of: 400m run together 60 Burpee step ups It’s Team Wod day ! Yay ! Nice simple one for this week ! Running and some more burpees since I know you all love them so much , at least there is a step up in there for you . Wod should take about 20-30mins . Stick with your partner on the run , push on the burpee step ups as you will have have some rest when your partner is going . If you want to do this Wod solo keep the run and half the reps . Have fun ! Metcon (Time) In-house YGIG 20-1 Burpee Step ups ------------------- Scaled/Silvers: YGIG 15-1 Burpee Step ups

Friday 7th August Warm-up 1 to 8 Light Push Press RKBS Metcon (Time) For Time: 50-40-30-20-10 DB Hang Snatch alt Burpee over object ---------------------- Scaled/Silvers: For Time: 40-30-20-10 DB Hang Snatch alt Burpee over object* *Further scale burpees to: 20-15-10-5 if required! "The reason this WOD exists is to make Viv demo burpees over a thing, hopefully she will demostrate jumping over many different objects to allow you all to see the scope of things she can indeed jump over. We live in hope. Nice an simple today, descending DB hang snatch and burpees over your dumbbell. If you don't have a DB and are using a KB you can change it to KB cleans if you're still uncertain of the KB snatch. Remember this if from the hang, so you can come all the way down to your knees if you need a little extra power from your lower half. If you are still short on kit you can make a sandbag of sort, a heavy rucksack filled with metal and polystyrene will work well, or you can use your premade sandbags, you can do hang cleans with these, just bring them to the knee each time, depending on the size of you weight you may need to scale the reps back, at the extreme you may have to half them. Burpees over a thing should be fast, stay low, get both feet off the ground and over your object whatever it may be. This is a bit [...]

Thursday 6th August Warm-up Wrist warm up: 10 lean forward, palms on floor, fingers in front 10 lean back, palms on floor fingers behind wrist 2x 30sec frog stands/practise 2x 20sec DB straight arm hold OH / side 2 rounds 10 Floor Press 10 Bent over Row 5 Burpees Metcon (Time) For time however you want: 50x HSPU 100x Pullups 150x Weighted Step ups Buy out 3km run ----------------- Scaled/Silvers: 4 rounds 10x Pike Pushups 20x Inverse Rows 30x Weighted Step ups Buy out 2k run "Nasty long one this one, 50 HSPU to start, work your way through all of them before you move on to the next movement. You can choose from a myriad variations of the PPU to sub in for this one, if you're really unhappy going upside down then you can do Z-press insteand, but it should be 50 reps per hand, so work that out however you want. Rememebr that if your HSPU go you can move on to the hardest of the PPU options, and if you're on PPU then you can move on to the next easiest one if you start to fail. 100 pullups, next, these can be kipping if you have somewhere safe to do them or strict if you don't. Scaling option for these will be the inverse row, towel knotted and over the door, under a large table, broomstick between 2 chairs, you have a lot of options for this, if you're struggling message a coach. 150 [...]