Saturday Home TeamWODWarm-upGeneral WU: 3 rounds 10x toe touches 7x burpees 10x heel drive/side Skipping drills: 30 singles rest 10sec 30 double attempts rest 20sec 60sec max skips (you choose single or double)Metcon (Time)20 RFT in pairs OR 10 RFT solo - rest 1 min between rounds 30x Double Unders / 60 SIngles 10x Deadlifts heavy object Those going solo take 60sec rest between rounds. There are 10 rounds each. You are aiming to complete each round under a min. If the rope is stealing intensity from you by tripping you up (entirely the ropes fault) go to singles or star jumps. Adv: aim for sub 15min Int: sub 18min Beg: sub 21min

Friday 4th SeptemberWarm-up2 rounds: 6x hip openers/side 6x alt Lunges with rotation 20x alt Mountain Climbers 6x Russian Baby Makers 6x Wide grip BTN press with PVCGoblet Squat (8x3 5sec descent - 2sec hold at bottom)Bulgarian Split Squats (3x10/leg)Overhead Squat (3x15)

Thursday 3rd SeptemberWarm-upGeneral WU: 10 toe touches, 10 PVC strict press, 10 Air Squats into 5 jumping 2 rounds 30s on 30s off max PVC seated strict press max jumping squatsMetcon (Time)For Time: 21-15-9 DB Hang Snatch alt 50 Double Unders between round ---------------- Scaled/Silvers: 21-15-9 DB Hang Snatch alt 80 Single Unders between round"Always with 21-15-9 we want to see a sprint which generally means a sub 4min with this rep scheme . . .however, we have a technical movement (snatch) coupled with an exhaustive movement (bike or skipping for HW), so this may take a little longer unless you are a powerhouse on the bike! Scale cals on bike to 15-12-9 if you feel like you are losing intensity. Keep the Hang power snatch the same and weight light if this is a new movement to you or you haven't done it in a while. Goal is to move seamlessly from one movement to the other with minimal rest. Scores: Adv: sub 4min Int: sub 7min Beg: sub 10-12min Time cap 12min"

Wednesday 2nd SeptemberWarm-upGeneral WU: TABATA alt 20s work, 10s rest Bike (HW High Knees) alt Lunges Metcon (AMRAP - Rounds and Reps)AMRAP 10 200m Run 7x Goblet Squat 7x Burpee over object ----------------- Scaled/Silvers: AMRAP 8 200m Run 7x Goblet Squat 7x Downups"This is what you make it. We can hide a little in an AMRAP . . .this week only! We are back with the bikes which is going to fatigue the legs massively for the front squat so have that in mind when going into the front squats and also burpees over the bar - think quads exploding here! HomeWOD - you will be running, likely in the rain! This should be a quick pace. Aim to move with limited rest so set your pace accordingly and don't go out of the gate fast! Scores: Adv: 8+ rnds Int: 6+ Beg: 3-4"

Friday 28th AugustWarm-up2 rounds 20 heel drives 20 penguin taps 10 dips 10 alt lungesMetcon (Time)NHS Hero WOD 12 RFT: 10x Pushups 14x burpees 38x Airsquats 48x Double Unders ------------------ NHS Hero WOD *Scaled/Silvers: 8 RFT: 8x Pushups 10x burpees 30x Airsquats 50x Skips or 30 Star Jumps"This is a redo of the NHS WOD from months ago, we've taken out the weighted option to level the playing field and see how you all do at pure bodyweight movement. I've done this WOD both ways and coincidentally with Covid so I know which is worse, the sheer volume of this is staggering please do not underestimate it. Your pushups are going to be hard, all the way through, if you have to go to your knees then do it earlier, 120 of these is no joke especially with burpees straight after. For the burpees you'll find stepping down and jumping up almost as quick, easier on the shoulder, pecs and triceps and very, very slightly less gassy, I highly recommend it. Air squats are just that, 38 is not that big a number there's no reason to stop, it's pretty much the only rest your shoulders are going to get, find a pace and stick with it, don't blow your quads up pre double unders. The double unders are bad, there's so many of them, if you struggle with double unders then break them into sets straight away and take short rests, you should be fine. If you don't have [...]

Thursday 27th AugustAll outdoor classes now have 12 spaces!Warm-up800m jog then: 3 rounds 10 KBS 10 standing crunchesMetcon (3 Rounds for reps)AMRAP 3 10x alt DB Snatch or GTOH 5x V-ups rest 1 min Repeat 2 more times *3 scores today ------------------------- Scaled/Silvers: change V-ups to Tuck Crunch"This is a nastyl little thing isn't it!? Your alternating DB snatch should be from the ground, only 1 head of the DB has to touch the ground, keep your chest up and look straight ahead, not at the ground. The GTOH option is there if you have a really heavy weight you can't snatch of if you're using an odd object rather than a nice tidy weight. V-ups are hard enough at the best of times, but in a rapid little AMRAP like this you're going to have to deal with a high heart rate, breathlessness and exercise induced stupidity, if they are not in your wheelhouse or fall apart then you can sub in tuck crunches. With all 3 of these AMRAPs you're aiming for a near identical score, a minute rest should be just enough for you to get yourself together and go again, there's not enough volume of any single movement to severely fatigue you now is there? Full disclosure, I may be lying. "