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 [...]

Wednesday 5th August Warm-up 3 rounds 10 Stiff Leg, Sumo Stance Toe Touches 10 Start Jumps 10 Zombie Kicks 10 Star Jumps 10 Good Mornings 10 Star Jumps then: 20 single skips into 20 doubles or 20 single penguin taps into 20 double taps Metcon (AMRAP - Rounds and Reps) AMRAP 7 14x Deadlifts 28x Double Unders ----------------- Scaled/Silvers: AMRAP 7 14x Deadlifts 56x Single Unders or Penguin Taps Short and brutal is the order of the day. I would like you to find a suitably heavy weight for the deadlift, if this means filling a rucksack with all your weights and sand and a rock, then that's fine. The more mass the merrier. For 7 minutes your will work your way through unbroken sets of 14 deadlifts, you will then attempt your double unders whilst your hamstrings are lit. This should be fun. I know a lot of you have managed to get your double unders over lockdown so this if a chance to test them under duress. Those of you more competent at the double unders should be aiming for 10 rounds plus, it's only 7 minutes so you should get out of breath early and stay that way. If you don't have double unders you will do 28 penguin taps, nice and high and remember to get the double tap at the top of the jump, let's see if your coordinating can keep up.

Tuesday 4th August Warm-up 10 Straight Arm Burpees 15 Tricep Kickbacks 20 Air Squats 25 sec hollow rock 30 Shoulder taps alt Metcon (AMRAP - Reps) Tabata Burpees Rest 1 Minute Tabata Situps Rest 1 Minute Tabata Air Squats Rest 1 Minute Tabata Push Ups Rest 1 Minute Tabata Reverse Lunges "Dr. Izumi Tabata, the most hated man in the world. Today is Tabata, 5 full rounds of it. This is tough stuff, your body is going to both love and hate you by the end of it. Each set will be working something different so go as hard as you can, the first 4 rounds should be fine but by round 5 your heart rate is going to skyrocket. The goal is to go as hard as you can to start and then chase that score if every subsequent round. The 1 minute rest is purely to let you reorganise yourself, get your things together and go for it. Have fun and rememebr that we love you."

Monday 3rd August Warm-up 10 Zombie Kicks/leg 20sec fast feet 10 Hip Openers/side 20sec fast feet 10 Lateral Lunges alt 20sec fast feet 10 Reverse Lunges alt 20sec fast feet 10 Air Squats 20sec fast feet Metcon A. 5x5 Goblet Squat - 5sec descent 30s rest between sets B. Superset 3x Bulgarian Spilt Squats 10x/leg Tuck Crunches 20x C. Superset 3x Nordics 3sec eccentric 5 reps 20x Pike Pulses D. Superset 3x Cossack Squat 8x/side Russian Twists 15x/side "A brief rest for the shoulders after the horrors of last week, that's nice. A. 5x5 Goblet squats, this is easy, you can use any weight that you have handy, KB, DB, Sandbag, overweight staffy, anything works. If your object is odd then you can bear hug it to your chest. On these you're going to have to keep your chest up as much as you can, don't collapse at the bottom, keep the knees driven out to stay stable through the hips. Take about 5 seconds to get to the bottom of the squat, use this time to become more aware of you body, how it's moving, adjusting as you go to maintain as perfect a positioning as you can. B. Superset x3 of (retch) Bulgarian Split Squats (actual vomit) and tuck crunches. We all know the worst movements around, thrusters, the bike and these awful, awful split squats. You can do these reps with weights if you have them, if you don't you can add in a 2-5 second [...]

Sunday RunDay Warm-up 2 rounds 10 jumps from dip position 20 high knees/side 10 alt jump lunges 20 butt kicks/side Metcon (6 Rounds for reps) 6 rounds 15x Curb jumps 150m Sprint rest 4 min between efforts *score is time for each round ----------------------------------- 4 rounds 10x Curb jumps 150m Sprint rest 4 min between efforts *score is time for each round

HomeWod Saturday 1st August Warm-up Metcon 2 Rounds 20 Jumping Jacks 20 Crunch Knees to Elbows 20 Jumping Lunges Metcon (AMRAP - Rounds and Reps) In Pairs ,20 Min AMRAP 30 Synchro Burpees 60 Step Ups 30 Synchro Burpees 60 TTB Scaling Step Ups - Back stepping lunges TTB -T2Kb Happy Team Wod Day !! Today's workout is a long one but super fun !! Don't go out the gate to fast on the burpees find a pace with them and push it on the Step ups & TTB as you will get a rest when your partner is going . Should be aiming to get 4-5 Rounds . Hope you all enjoy !

Wednesday 29th July Warm-up 3 rounds 10 alt Zombie Kicks 10 Toe Touches 5 Sumo Stiff Leg Deadlift - light weight 5 Conventional Deadlift - light weight Metcon (Time) 5 rounds for time: 20x Deadlift (rucksack, DB's, Medball, Sandbag, Barbell)* 400m sprint *Deadlift should be set at moderate to light weight if you have access to weight - looking for all sets to be unbroken ----------------- Scaled/Silvers: 4 rounds for time: 15x Deadlift (rucksack, DB's, Medball, Sandbag, Barbell)* 200m sprint Ok this is going to be quite a lengthy one, remember this is not about the deadlift, the deadlift is just sitting there malevolently making the run harder, or possibly vice versa. For the deadlift all 20 reps are to be unbroken, so if you're using a standard weight, DB, KB, BB life is grand, nothing could be easier, however the odd object option will offer some unique challenges to you. You'll find that the odd object may require a lot more focus to pick up safely when you're hanging from your 400m sprint, please don't rush your set up, take a couple of big breaths, get set and go. If you're using a sandbag or another odd object without a handle then you may take the weight from just below the knee, this should give you about the same range of movement as the other guys with their standard masses, but it will also let you maintain tension throughout your 20 reps. You may find that on the [...]