Tuesday 28th July Warm-up 5 Inchworm Complex Toe touch Hands walk to plank position into 6 shoulder taps/side into 2 pushups Hands walk back to feet, stand. Repeat. Strength Strength day, you love a strength day right. You'll notice it's on a Tuesday, I think Viv is just trying to get Ryan topless in a demo, although that does mean he'd have to work up a sweat and I think we can all agree that's not going to happen. Metcon 5x5 Decline Pushups (feet raised, 5 second descent) *Scaled/Silvers 5x3 Superset 3 rounds: 10x Bent over row - single arm/side 10x Floor Press (odd object, if light then work seperate arms) Superset 3 rounds: 15x Bent over Reverse Flies 10x Diamond Pushups Finisher: 3x 1min plank hold - rest 1 min between *Scaled/Silvers 30s holds First up is the Decline pushup, this is going to switch where you feel the work, more shoulders than normal, we're going for a 5 second eccentric, pause then straight back up, you feet should be raised to knee height or above. The movement can be done on the knees as well, just pop your knees up high rather than your feet, the shorter lever should still make this imminently possible for everyone. Superset 1, 10 bent over row per side, these can be done with a KB, DB, bag of rocks, or a suitably heavy band. You can brace yourself on your own knee or on a bench or just with those wonderful [...]

Monday 27th July Warm-up Tabata 4 rnds - 20s work - 10s rest Shoulder Taps Mountain Climbers Tabata 4 rnds - 20s works - 10s rest Pushups Air Squats Metcon (Time) What goes up must come down - for time: 10x HSPU 20x alt DB Hang Clean & Jerk 30x Thrusters/WallBalls 40x Double Unders 50x Burpees 40x Double Unders 30x Thrusters/WallBalls 20x alt DB Hang Clean & Jerk 10x HSPU --------------- Scaled/Silvers: "What goes up must come down - for time: 10x Pike Pushups 20x alt DB Hang Clean & Jerk 25x Thrusters/WallBalls 30x StarJumps/60x Singles 35x Burpees 30x Star Jumps/60x Singles 25x Thrusters/WallBalls 20x alt DB Hang Clean & Jerk 10x Pike Pushups "It's . . . . . MONDAY! Here we are again - days and weeks all rolling into one another and becoming much of a blur! We have a spicy start to the week . . . . and we have an equally spicy end on Friday :) To get through this workout efficiently with good movement you will want to stick at a steady pace. DO NOT - repeat - DO NOT race through the first few sets like a sprint and then have nothing in the tank for the lovely 50 burpees! Handstand Push-ups can be strict or kipping. If you have a cushion and a few large books lying around then use them to build up a base if required as a scale option. The other scaled option is a pike push-up [...]

Saturday 25th July Warm-up Metcon 3 Rounds 10 Heel Drives 20 High Knees Wod Metcon (Time) In Pairs , For Time: YGIG, 10 Rounds Each 5 Burpees 20 Du Scale -40 Single Unders or 20 Jumping Jacks Nice pair Wod for this weekends team Wod . It’s only got two movements and they are very fast . So it will be an all out sprint as fast as you can and then your partner will go . If you don’t have a partner that’s ok . You are still just doing 10 Rounds and getting a sweat on .

Friday 24th July Warm-up Ankle Mobility drills into: 5x RBM 10x Samon Lunge 15x Light RKBS 20x - 10x 5sec descent air squats - 10 3sec desent Practise round of 20x fast airsquats - ensure depth is hit everytime Metcon (AMRAP - Reps) 10mins: complete 5 rounds of: 20x shoulder taps (per side) 20x squats then in the remaining time max down ups RX+ wear a weighted backpack about 8-10kg or more! "This seems fairly innocuous doesnt it? You have 10 minutes, in that time you will perform your 5 rounds and once they are complete you can start on your down-ups, for those of you unsure a down-up is like the perfect burpee, no jump, no clap, so you know, the burpees you all do when you think I can't see you. You know I can always see you right? If you are super fast on this you could have 5-6 minutes to perform your down-ups, that's a lot of time to be working. Some of you may struggle to get your 5 rounds completed, either way everyone is working at their maximum capacity for 10 minutes. None of you should feel bad about your score, as long as by the end of the 10 minutes your lungs are burning and you're soaked in sweat you've done good work. For the RX+ funsters amongst you you should still be getting through the 5 rounds with at least 2 minutes to spare, remember this is about going as hard [...]

Thursday 23rd July Warm-up 10 Toe Touches then 2 rounds: 10 Light Straigt leg Sumo DL 10 Air Squats 10 alt Lunges Single Leg Stiff Leg Deadlift (A. 4x6 P/L SLSLDL with a 5 second eccentric) A. Single Leg Stiff Leg Deadlift, herein known as the SLSLDL, this can be done with our without weight. the key is to keep your back flat, your abs pulled in tight and your gaze neutral, don't reach for the floor. Deadlift your weight up, then slowly (5 seconds) return to the position in which you can feel maximum tension on your hamstring, repeat 6 times and swap legs. If you struggle you can lower your weight or reduce the time of your eccentric. Balance is a key point here so move slowly, with as much control as you can muster. Each set is technically a rest for your other hamstring so move from side to side with nary a rest. Metcon B. Superset x5 5x Hamstring slides 10 second eccentric (bum does not touch ground 20x Russian Twists (weight does not touch the ground) --------------- Scaled/Silvers: B. Superset x4 5x Hamstring slides 10 second eccentric bum does not touch ground 15x Russian Twists B. Supersets are fun. 5 sets of hamstring slides, these should be done on a slippery floor in your finest socks, a grid roller will work but it will be harder. This time you will have a 10 second eccentric, your bum stays tight and does not touch the [...]

Wednesday 22nd July Warm-up 3 rnds 20sec High Knees 20sec Calve raises 20sec Explosive 1/4 Jumps (dip, jump) 20sec RKBS Metcon (10 Rounds for reps) E2MOM20 200m run 10x Burpees "At the time of writing the weather forecast for Wednesday is 16 degrees with some light summer drizzle, perfect running weather wouldn't you agree. For this one you should really try to find an outside space, there are parks and fields aplenty in Glasgow, get out there and let the world appreciate the magnificence that is you. You will set a clock, you have 2 minutes in which to run 200m and perform 10 burpees, any time left over is rest. There are 2 options, do you go as hard as you can and try to get rest or do you plod on through without rest? Both options offer very different workouts. My suggestion is go as hard as you can for as long as you can, really try to get your heart rate dangerously high. If you burn out early and then have to trudge through the rest of the workout hating me then my work here is done. The trudge will still give you a decent workout, but is that really what you want? A decent workout! Would you rather suffer? Your choice. *Scaled is the same workout but within 3 min instead of 2" Metcon (6 Rounds for reps) --------- E3MOM18 200m run 10x Burpees

Tuesday 21st July Warm-up 3 rounds 5x Pushups 10x Bent Over Rows 20x Penguin Taps Metcon (Time) "3 RFT 10x Pullups / Inverse Row 10x Dips 50x Double unders* Scaled/Silvers: * 100x Single Unders or 50x Star Jumps "I love a simple day, 3 rounds, super fast, the brain barely has to be iengaged at all. With that in mind this is a sprint, we want you shifting as fast as you can, so if there's a movement you're struggling with by all means warm it up but if you're doing 2s and singles from the get go then you've chosen badly. I know some of you are getting on well with your pullups but if it is not that day you can scale to inverese rows, towels and doors, broomsticks and chairs, dining room tables, rings on a pullup bar, there are many, many options available to you choose one. Dips is the same story, if you're struggling with RX dips then please go to your toe spots, or bench dips, anything to keep you moving fast and fill those lovely muscles with blood and lactic acid. Double unders should be done in less than a minute, ideally we're looking for the super fast amongst you to have them done in 30 seconds, scaling can be single unders for double the number or penguin taps for the same number, just remember to stay light on your feet, up on the toes, your downstairs neighbour should barely hear you. [...]

Monday 20th July Warm-up 5 RBM 10 alt lunge (left arm weight in front rack, right weight at side) swap 5 Inchworms 10 alt lunge (left arm weight in front rack, right arm weight OH) swap Pistol progressions 5 Air Squats, 5 feet together squats, 5 toe spots/side, 5 ankle wraps/side, 5 to object/side, 5 pistols/side Metcon (4 Rounds for reps) AMRAP 3 6x Air Squats 6x Push ups rest 1 minute AMRAP 3 6x Jumping squats 6x Pike Push ups rest 1 minute AMRAP 3 6x OH Squats (With 1 DB or scale to Broomstick) 6x Burpees over a thing rest 1 minute AMRAP 3 Pistols ----------------------- Scaled/Silvers: AMRAP 3 6x Air Squats 6x Push ups rest 1 minute AMRAP 3 6x alt Lunges 6x Pike Push ups from knees rest 1 minute AMRAP 3 6x OH Squats with broomstick 6x Burpees over a thing rest 1 minute AMRAP 3 Pistols *use scale from warmup