Saturday 6th June   Warm-up 3 Rounds 20x Plate Twists Shoulder Level (10 per side) 20x Plate Twists Over head(10 per side) 20x Air Squats Metcon (Time) For Time in pairs: (or solo*) 1,2,3,2,1 Rounds with Backpack YGIG 10x Step Overs/Step ups 15x PVC Pipe OHS *solo 1-1 rest ------------------------------------- Scaled/Silvers: For Time in pairs: (or solo*) 1,2,3 Rounds with Backback YGIG 10x Step Overs/Step ups 15x PVC Pipe OHS *solo 1-1 rest Fun one for a Saturday! You can grab a buddy,go to park and stay 2m apart 😉 The WOD is an all out sprint! When it's your turn you go as fast as you can with good movement! If you are alone 😢 however long you take for your round/rounds you take that amount of rest. It should be about a 10-15min WOD . Backpack weight Max 10kg. Hope you all enjoy!

Friday 5th June   Warm-up Warmup 25x Burpees Metcon (AMRAP - Rounds and Reps) AMRAP 25 'A Quarter of a Century' Brought to you by Laura McCloskey who celebrated her 25th birthday this month and won the Guest WOD appearance! 25x DB Hang Power Snatch / alt DB / STOH weighted back pack 25x Hand Release Push Ups 25x OH alt lunges* /hug weighted back pack / Non weighted alt lunges (*12 one arm, 13 the other) 25x DU/50x SU/50x Penguin Taps 25x Ab Mat Sit-Ups ---------------- Scaled/Silvers AMRAP 15 'A Quarter of a Century' Brought to you by Laura McCloskey who celebrated her 25th birthday this month and won the Guest WOD apperance! 25x DB Hang Power Snatch / alt DB / STOH weighted back pack 25x Hand Release Push Ups on knees 25x Suitcase DB alt lunges* /wear weighted back pack / Non weighted alt lunges 25x DU/50x SU/50x Penguin Taps 25x Ab Mat Sit-Ups First of all can I be the first to say that we all hate you now Laura, this is the kind of shit that does not go well with people. So Laura has made it to 25 and deemed it appropriate to make you all suffer, that's the sort of thing I admire. Hang power snatch is nice, simple, all the hip extension, try not to just yank it up with your shoulders, you're going to need them, use that bum, if you don't have a DB you can grab a bag [...]

Thursday 4th June   Warm-up 3 rounds 20x Heel drives each side (pause at bottom) 10x Tuck crunches or Sit-ups 5x Airsquat into 5x tuck jumps then Complete 2x30s OH hold on each arm with weight. Focus on setting the shoulder down to engage the lat, lock out elbow, bicep to ear, completely stacked, ribcage pulled down, butt squeezed. Metcon (Time) 6 Rounds for time: Run 200m / 1min cardio 4x alt Turkish Get-ups with DB/KB/odd object 10x Burpees over object Finisher: 45 seconds per side Couch stretch 90 seconds per side pigeon -------------- Scaled/Silvers 4 Rounds for time: Run 200m / 1min cardio 4x alt Turkish Get-ups with DB/KB/odd object 8x Burpees over object Finisher: 45 seconds per side Couch stretch 90 seconds per side pigeon Technical work today my wonderful WODders. A little run to get your in the mood and then into those Turkish getups, I highly advise everyone doing today's WOD to watch the YouTube brief to really hone in your Turkish getup technique, it's a difficult movement made harder by being an over eager dumb ass, I speak from experience here. For your weight you can use a DB or KB of an appropriate weight, I wouldn't advise going over 24/16kg unless you are very experienced with the movement. If you don't have access to a suitably heavy weight that is not an issue, you can take a lighter weight and double up a light band and hang your weight from the band, the [...]

Wednesday 3rd June   Warm-up 3 rounds: 30 fast feet 10 Scapula pushups 10 Straight leg sit ups Strength https://youtu.be/BivBAYmsJL0 Strength day, the best day, chest and triceps, we're gonna get you so jacked just in time for next summer, you know, when we're allowed back out. Plyo Push Up (9x3 - 30s rest) Drop from extension to the floor and drive away hard use an elevated position for the hands - a bench, chair, box or kitchen counter to scale the movement to your capacity. The higher the hand position the easier the reps A. 9x3 Plyo Pushups Set a clock for 9 rounds of 30 seconds. You have 30 seconds to perform your reps and rest. Each round we will change our hand position, narrow, regular and wide. Plyo Pushups - We're trying to develop that explosive speed here, so you can do this regular or on your knees, or with your hands raised up on a chair, or table. The idea is to push up so fast that your hands leave the ground, keep a tight bum whilst you're doing this, we're not trying to use our lower back to high speed worm our way up, that would be counter productive. This should be all chest and triceps, if you're not quite leaving the floor but you can feel your palms coming up then that's perfect, it's a work in progress. The different hand positions will make this much more interesting. 30 seconds to do 3 push [...]

Tuesday 2nd June Warm-up Roxeanne Play the song - every time you hear 'Roxeanne' do a burpee, every time you hear 'red light' do an airsquat! https://youtu.be/3T1c7GkzRQQ Metcon (Time) For Time: 21-15-9 Pullups Lunges per leg Burpees RX+ Goblet lunges ----------------- Scaled/Silvers *if required scale the lunges and burpees to 15-12-9 Scale Pullups to Inverse Rows or Bent Over Row Short a vicious, a spicey little WOD slip into a week of mega volume. Mega? Sorry flashback to the 90s, I'll be fine, I just need some gum. This is one of those great little WODs that would be absolutely fine if we were back in the gym, kipping pullups anyone? However we are at home probably using deeply unsafe doorway pullup bars, so strtict it is, if you are unable or unwilling to do pullups then it's the good old fashioned inverse or ring rows for you. The lunges will be per leg, not out of spite, it's just that I understand there's a good amount of OCD out there and I'd hate for any of you to be going through your day thining that you're uneven on one side. Lunges are forward and should be unbroken and fast, please be careful not to bring your knee in front of your ankle as that way injuriy lies, also drive back up off your heel to utilise that amzing posterior chain of yours. Burpees are burpees just make these as fast as you can, this is a sprint people, [...]

Monday 1st June Warm-up 3 rounds -20s per station Inchworm to spider man lunge Air squats Starjumps Metcon (AMRAP - Rounds and Reps) "AMRAP 15 200m Run / 60s of cardio 20x Goblet Squats 20x Mountain Climbers (2 legs = 1 rep) RX+ wear weighted vest or backpack Stretch: Pigeon stretch 3x30s per leg ------------------------- AMRAP 15 200m Run / 60s of cardio 15x Goblet Squats 15x Mountain Climbers (2 legs = 1 rep) Stretch: Pigeon stretch 3x30s per leg AMRAP, I've not seen that acronym in a while, well, about4 days but still, anyway, so much fun ahead, running and squatting and those wonderful mountain climbers, this is going to be great. This is a realtively short AMRAP so lets get moving pretty quick, I want that 200m run to be not quite a sprint, but not far off, you shouldn't be resting before you start the goblet squats, but neither should you have a heart rate of 110 from sand bagging the run. By the time you get to round 2 I want you looking at whatever weight you've chosen for the squats with intense hatred. If you are unable to run then you're going to do 60 seconds of cardio, this can be double unders, star jumps, fast feet, burpees, literally anything to get your heart rate up. Goblet squats should be fine for everyone, if you don't have a DB or KB then you can hug a heavy bag to your chest and go from [...]

Sunday Runday Warm-up 2 rounds 100m run at 400m pace 200m walk Metcon (Time) 1x300m at 800m goal pace Rest 5min 1x (200m at 800m goal pace, 400m walk) Rest 5min Run 800 Meter (race effort)

Saturday 30th May Warm-up 2 Rounds 10x Bent over Rows 20x Jumping Jacks 30x Hollow Rocks or 30s hollow rock hold Metcon (AMRAP - Rounds and Reps) AMRAP 40 12x Press ups 16x Reverse Lunges 20x Tuck Crunches 50x Double Unders / 100x Singles / 100x Penguin taps ------------- Scaled/Silvers: AMRAP 25 12x Press ups 16x Reverse Lunges alt 20x Tuck Crunches 50x Double Unders / 100x Singles / 100x Penguin taps Sunshine + Sweaty Wod = Perfect way to earn a beer. Today's Wod you'll be working for a continuous 40mins with BW movements .If you have to scale the rep range do so from the start rather than half way through, it means you have a target in your head from the get go. You should be aiming to get 12+ rounds .

Thursday 28th May Warm-up alt EMOM 6 15x RKBS 10x Situps Metcon (Time) For time: 100 Burpees Odd min - 10x Straight Leg Sit-ups Even min - 10x alt DB Snatch ------ Scaled/Silvers: For time: 80 Burpees Odd min - 8x Straight Leg Sit-ups - anchor feet if required Even min - 8x alt DB Snatch