Wednesday 26th August All outdoor classes now have 12 spaces! Warm-up 2 rounds 10 arm circles forward 10 arm circles back 20 shoulder taps alt 10 floor press Metcon A. 5x8 Archer Pushups B. 4x15 Scapula push ups (move slowly to get as full a range of controlled motion as possible, make sure the arms do not bend) C. 3x10 Tate push ups, bring sternum down to touch your hands D. 3x10 single hand z-press AHAP using DBs, KBs, shopping bags filled with water bottles, a range of infants. E. 3x20 Side bends/side "A. Your hands should only be about a handspan past your cubit distance, you'll be lowering all of your weight onto one hand and then pushing up, make sure your lats are tight to stabilise the shoulders, these should be difficult, the addition of a weight vest will make them oh so much worse. B. The scapula pushups are a good way of getting those traps to fire properly, this can help with underlying shoudler issues, keep them as slow and controlled as possible, make sure the arms don't bend and keep the bum tight. C. The Tate pushups are similar to the diamond pushup except that the elbows and forearms of both arms will form a single continuous line under your pecs. This will help to work the ligaments of the elbow, strengthening them. D. The single hand Z-press is just a good way of making a light weight work hard for you, most will [...]

Tuesday 25th August All outdoor classes now have 12 spaces! Warm-up "400m jog Line Drills by the Clyde (at home alt) Zombie kicks (20x on spot) Lunge and rotate (10x alt) Walking Hip openers (20x on spot) Bunny hops (20x jumps on spot) Side Shuffle L (fast feet L 20s) Side Shuffle R (fast feet R 20s Walk on toes 20ft (20 calf raises) 200m run" Metcon (AMRAP - Reps) EMOM alt 20 Min 1 - 100m Run Min 2 - max alt Lunges with weight ---------------------- Scaled/Silvers: EMOM alt 16 Min 1 - 100m Run Min 2 - max alt Lunges with weight "I mean there's not a lot to be said here is there? Your 100m run should be as fast as you can make it, you may find that rounds 2 and 3 are quicker than your first as your body adjusts and warms into it, probably not though, what with the lunges and all. Your weighted lunges can be with any weight held any way. DB or KB goblet, front rack or suitcase style, sandbag or heavy rucksack at the chest, or if it's a really heavy sandbag on the shoulder. With your lunges try to keep your stance wider than you think you should, you're almost stepping diagonally onto the heel, rather than straight ahead onto the ball of the foot. That's it, that's all I've got, have fun. "

Monday 24th August All outdoor classes now have 12 spaces! Warm-up 4 rounds 5x Straight Arm Burpees Sprint 100m (or 20s fast feet) 10x Air Squats Sprint 100m (or 20s fast feet) Metcon (Time) 3 RFT 10x Thruster RH 10x OHS RH 10x Burpees over DB 10x Thruster LH 10X OHS LH 10x Burpees over DB --------------------- Scaled/Silvers: 3 RFT 10x Thruster RH 10x OHS broom handle 8x Burpees over DB 10x Thruster LH 10X OHS broom handle 8x Burpees over DB "Last Monday of HomeWODs for many of us! But don't worry, we know how attached you have grown to these home workouts so we plan to keep them going along with the video briefs for those of you who can't make it into the gym! Ok, so this WOD we are looking at mobility in the OH position for the single arm squat. The thruster that we all despise suddenly becomes our friend today! If this position is not happening with any weight, try just one arm overhead for the single o/h squat OR pop the weight to your shoulder in front rack and do the squats. The scaled/silvers option is a broom handle, grab that if you are looking to just get into an overhead position today that feels good. Aim to press hard into the ceiling no matter what option you choose with your arms locked out overhead and bicep to ear. The burpees will be quick, no need to stand and open those hips, [...]

Sunday Runday All outdoor classes now have 12 spaces! Warm-up 3 rounds 3 Inchworms with pushup 20 heel drives alt legs 10 alt jumping lunges Metcon (10 Rounds for reps) "10 RFT: 20x High Knees / side 100m Sprint rest 1 min between rounds ------------ Scaled: *10 High knees/side

Team Wod Warm-up Metcon 3 Rounds 5 Burpees 10 Air Squats 20 Jumping Jacks Metcon (Time) In Pairs,For Time: Buy In-800m Run Together 500 Double Unders Swap Every 50 reps Every Swap complete 15 Synchro Burpees Penalty For Trips -10 Synchro Air Squats (max sets of air squats per round 3) Cash Out-800m Run Together Scaling Cut the number of DU down to 300 Single Unders 800 reps It's Team Wod day !! Yay ! Today's workout is a gassy one . Don't take the run too fast at the start as your heart rate is going to jump straight up and it will be harder to control those DU. Double Unders take your time, know that you are ready to go as every trip costs you and your partner time as you have to complete 10 synchro air squats for a trip.Max air squats for each turn is 3 sets . When you swap every 50 reps you complete 15 synchro burpees each time . For the second run take the first 400m to get your legs going and push on the last 400m . Aiming to get between 20-25mins. Enjoy

Tuesday 18th August Warm-up 800m run Tabata alt Air Squats Burpees Metcon (AMRAP - Rounds and Reps) AMRAP 12 20x Russian Swings 15x DB Thrusters 10x DB Sit-ups I love an AMRAP, let's me set a pace and just plod along. No! No, no, no, no, no. Just because you know when you're going to finish does not mean you're not going as hard as you can, 12 minutes should let the strongest of you get to 8+ rounds, no one should get less than 4. Russian swings, keep the abs tight and engaged, squeeze that butt hard! For the thrusters, if you only have one piece of kit then swap arms every 5 reps and do single arm thrusters. Weighted sig-ups are just going to get hard after about 3 rounds - have fun!

Monday 17th August Warm-up Metcon (Time) 6 RFT: 60x Double Unders 400m Run 20x Pushups ------------------------ Scaled/Silvers: 4 RFT: 100x Single Skips / 50x Star Jumps 400m Run 10x Pushups Today is Month 6 of HomeWOD