Thursday 7th May Technique Classes this week are on Weightlifting on Thurs & Sat Warm-up 2 rounds: 20s max tension effort gymnastics plank hold 20s rest 20s (10s per side) z-press or Pike Pushups (can be done on the knees if you raise them up onto a chair) 20s rest 20s max compression/active pike hold 20s rest Metcon Frog stand Video- A. 7 sets: 3-5 strict HSPU / Pike Pushup / 5s negative push up B. 5 sets 30 seconds on 30 seconds rest Frog Stand C. 4 sets: 10 floor press per arm, 2s descent to floor and fast on the press / archer push up D. 3 sets: 10 gymnastic pushups and 15 mountain climbers (each side) Home work: (if doing zoom class) E. work through 50 tate push ups F. 100 reverse flyes with something light (1-2kg per hand) RX+ Wear a weight vest if you have it for parts A, B and D -------------- Scaled/ Silvers: A. 5 sets: 3-5 strict HSPU / Pike Pushup / 5s negative push up B. 3 sets 30 seconds on 30 seconds rest Frog Stand C. 3 sets: 10 floor press per arm, 2s descent to floor and fast on the press / archer push up D. 3 sets: 5 gymnastic pushups and 10 mountain climbers (each side) E. 75 reverse flyes with something light (1-2kg per hand) Everyone's favourite day, Strength Day! I feel like we're all in a good place right now with the HSPU and PPU, [...]

Wednesday 6th MayTechnique Classes this week are on Weightlifting on Thurs & SatWarm-up2 rounds: 50 penguin taps 3 sumo stance inchworm to spider lunge (3 seconds hold each side) 20s DB overhead hold per side or 2x Wall walk spider lunge https://www.youtube.com/watch?v=nWnZ2UDWMIg Metcon (AMRAP - Rounds and Reps) 20min AMRAP 50x Double unders / Star jumps or 100x Single Skips 20x DB/KB swings / swings of a bag 20x Single Arm DB OH lunge 22.5/15kg (10L, 10R) / if light weight then use 2 (one per hand) Cool Down 100 Heel drives ------------------------------------------ Scaled/Silvers: AMRAP 15 50x Single Skips / 30x Star Jumps 20x DB/KB/bag swings 20x Single Arm DB OH Lunge (10L, 10R) Cool Down 90s Heel Drives - 2s hold on eachI'm not going to lie here, I'm expecting someone to get 8 rounds on this one, is that too much to ask, if someone does get 8 rounds please pop a post WOD selfie up on the Member's Page, there's something inspirational about a chin flecked with little, bitty bits of vomit. We've been doing a fair number of double unders recently, you've had 6 weeks with very little to do, I'm expecting a whole lot of you to come back to the gym with perfect form. If you've not skipping you're doing Jumping Jacks, just pretend you're in Full Metal Jacket. Kettlebell swings will be American, DB swings will be Russian and heavy rucksack swings will also be Russian, feel free to add as much weight [...]

Tuesday 5th May Technique Classes this week are on Weightlifting on Thurs & Sat Warm-up 2 rounds: 10 air squats 10 knees to chest and side hold(2s pause at top) 20 calf rasies 10 sit ups Work them through the pistol scales: 20x Feet together squat, 10x Toe spot squat 10x Heel wrap squat 10x Target underneath (either a box, bench, medball) 10x Pistols Metcon (Time) For time: 1mile run then 3 rounds of: 10x Burpees 20x Pistols alt legs or single leg descent to sofa or chair 30x V-ups RX+ - 4 rounds and finish with 1 mile run Finisher: 5 min: Frog stand to headstand practice ----------------------------- Scaled/Silvers: For Time: 800m Run/Walk then 3 rounds of: 10x Burpees 20x Air Squats 30x Tuck Crunch / Sit-up Finisher: Accumulate 3 min in a Frog stand hold Now the ever reliable weather service has predicted 16 degrees and beautiful blue skies today, fingers crossed because a 1 mile run in the rain is far from fun. Thankfully the Scottish weather is eminently predictable, so sunshine it is. With this run let's try and get a bit of a pace on, I want you running as fast as your little legs will carry you, when you get back you should be gassed, heart rate high and breathing heavy. When we get back take a couple of big breaths and straight into the burpees, no wandering around, taking a drink, preparing a quick snack, I want you into the next part [...]

Monday 4th May Technique Classes this week are on Weightlifting on Thurs & Sat Warm-up 3 rounds: 30s high knees 10 face down snow angels 5 tuck jumps Metcon (Time) 6RFT 10x Pullups / banded rows, inverted row to table/door 20x Box Jumps / Jump over object Finisher - 5min plank hold (accumulate if required) Scaled/Silvers: 5 RFT 10 Inverse Rows 20 Step Ups / Jump over object Finisher - accumulate 3 min in plank hold *on knees if required to rest And what a spicy start to your week, 6RFT just seems rude after all the beer, wine and snacks had in the sun over the weekend, but I assure you we only have your best interests at heart. It's been 6 weeks now so if you don't have somewhere you can do pullups or inverse rows you've somewhat missed the boat. If the inverse rows are starting to feel a little too easy you can play around with raising your feet, wearing a lightly weighted rucksack or even having a massive meal beforehand, find a way to make this harder. The box jumps are what will happen in an ideal world, I'm sure most of you, like me, got bored one day and crafted a mighty fine box out of scraps in your back garden, however for the minority that didn't there are options. If you have a back garden and an outdoor step that could substitute at a pinch, the issue with using stairs is the [...]

Sunday 3rd May Warm-up 4 Rounds 10x Alt High Knee hops 30secs fast feet 10x Zombie Kicks 30secs fast feet 10x ES heel drives 30secs fast feet Metcon (Time) Sprint 50m straight into 300m Run @80% Rest 3 minutes 6 rounds

Saturday 2nd MayWarm-up3 Rounds 10 Pass Throughs 10 Goodmorning Squats 10 Hollow Rocks Metcon (Time) For Time: Buy in: 200DU / SU / Jumping Jacks 4 rounds: 10 Burpees 15 V-ups 20 PVC Overhead Squats 25 GTOH with odd object / bar Cash out: 200DU / SU / Jumping Jacks Scaled/Silvers: "For Time: Buy in: 100 Single Skips / Star Jumps 4 rounds: 8 Burpees 10 Tuck Crunch / Sit-up 15 Broom Stick/PVC Pipe Overhead Squats 20 GTOH with odd object /DB's / bar Cash out: 100 single skips / star jumps"

Friday 1st May Technique Classes this week are Gymnastics on Thurs & Sat Warm-up 3 rounds 20s shoulder taps 20s fast feet 20s air squats 20s fast feet 20s pushups 20s fast feet Metcon (Time) 3RFT 12x Single arm STOH per arm - or archer push ups 9x DB Thruster - this could be on one arm or both, sub can be squat jumps 6x Burpees 3x Wall Climbs *stretching class tonight is shoulders - you will need it today! Accessible on the members hub page if you can't make the class Today we kill your shoulders, but never fear, stretching tonight is shoulders and neck and stuff so just join in and I'm sure most of your ill will be magically healed, or if not healed then somewhat lessened. If you have a weight then lucky you, you will be performing 12 single armed shoulder to overhead on 1 arm, then 12 on the other. This can be strict, push or jerk, all are valid options, although depending on the weight you have to hand, some options may be more valid than others. Archer push-ups is the unweighted option, with these we will make them hand release, just to make sure you are getting all the joy of that full range of movement. The DB thruster can be done with 1 weight if you have it, or 2 weights if you have them, a kettlebell can be used as well if that is your only option. With your [...]

Thursday 30th April Technique Classes this week are Gymnastics on Thurs & Sat Warm-up 3 rounds 20x Skater lunges per leg 10x Sit-ups 20x Hip Bridges Metcon A. Pistol work - choose from 2x10 toe spot/leg 2x10 ankle wrap/leg 2x10 single leg squat to and/or from seat 2x10 pistols/leg 2x5 weighted pistols/leg Guide: Control and form are key. Volume will vary from person to person, 60s per leg per set before changing should be sufficient time. B. Then superset the following: 4 rounds: 10x Hammies walk-outs 10x Bulgarian Split squats/leg weighted 15x/leg unweighted 10x Lateral lunges/leg weighted Finish with: 55x OH Situps (DB, Plate, Bar, Backpack) STRENGTH DAY!! Today we will get those hamstrings pinging, we're going to do a deeply burny 3 movement superset. I want the superset to flow straight from one movement to the next, each movement is targeting slightly different muscle groups so it shouldn't be a problem, you can have a minute rest between supersets if you really need it. The hammie walkouts are a new move for your, once these start your bum does not come into contact with the ground until you have finished, take small steps, we're looking at 5-8 steps per leg, maintining that constant tension on your hamstrings and keeping the abs and bum squeezed. The Bulgarian split squat is historically everyone's least favourite exercise, this should be done with however much weight you have to hand and can handle, these can be equally unpleaseant done unweighted if you [...]

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 [...]

Tuesday 28th April Technique Classes this week are Gymnastics on Thurs & Sat Warm-up Tabata 20s work - 10s rest - 8rnds Air squats Burpees Metcon (Time) For Time: 100x OH Lunges (50L, 50R) 50x Tuck crunches 100x Wallballs/Jumping Squats to a target 50x Tuck crunches Scaled/Silvers: For Time: 80x Lunges (OH Lunges as a challenge, 40L, 40R) 40x Situps 80x Air squats 40x situps Today is long chipper day, the 100 OH lunges are nasty, you must perform 50 in your left hand then 50 in your right, no swapping hands, you must complete all your reps in one hand before moving on to the next, so exciting, the burn will be character building. The tuck crunches should start off pretty quick, lets keep that bum squeezed tight, the tighter it is, the easier it is to come out of the holow hold, feet do not touch the floor, come out into the hollow and straight back into that crunch. If you're unable to get through the volume of tuck crunches then never fear, scaling is here, you can either do as many tuck crunches as possible then move onto ab mat situps, or just go straight for the ab mat situp. Wallballs are there for you lucky few that got lucky in the kit lottery and came out of it Wallball in hand, find your target and go for it, I would say please avoid using the ball on stone clad house walls, let's not rip up [...]