Saturday 18th July Warm-up 3 Rounds 5x Push-ups 10x Tuck Crunches 15 empty pvc pipe strict press 20 sec h/s hold Metcon (Time) In Pairs For Time: Buy In 20x Synchro Navy Seals 100x STOH 80x V-Ups 60x Burpees 40x HSPU Cash out 20x Synchro Navy Seals -------------------------- Scaled/Silvers: In Pairs For Time: Buy In 10x Synchro Navy Seals on knees 80x STOH 60x Tuck Crunches 40x Burpees 20x Pike Pushup or Hand Release Pushup Cash out 10x Synchro Navy Seals on knees Hey Team !! Today’s Wod is a fun and challenging one . It can be done as a pair or solo . If solo you can choose to keep all the reps the same or you can cut down to 50,40,30,20 reps. In a pair it doesn’t have to be even stevens . The wod should take between 15-18mins . Don’t go out the gate to fast . Find a pace with your partner then ramp it up towards the end. Hope you all enjoy !

Thursday 16th July Warm-up Tabata alt - 4min 20s on, 10s off Heel drives Penguin taps Standing ab crunches (ribcage to belly button) Fast Feet Annie (Time) 50-40-30-20-10 Double-unders Sit-ups Scaled/Silvers Annie: 50-40-30-20-10 Single Skips / Star Jumps 25-20-15-10-5 Sit-ups -------------- "I like Annie, she is one of the best out of all the girls, a few double unders, some situps, it's like a rest day, if rest days leave your crying about your abs for 2 days. You really need to be aiming for unbroken on this, I know that the skipping is going to be troublesome for some of you and I get that, but when your sets break make your rest as short as possible, don't wait to get your breath back. The situps are bad, I get that, but the decreasing sets make them very manageable, use your arms as much as you can to throw yourself forward into the rep, grit your teeth and get through them, there's no need to stop, it's quicker to slow them down and go unbroken than to stop, think about your life, have a drink of water and then go. Also if you drink water whilst doing that many situps it's going to come back up with possibly hilarious results. Record your scores on Wodify, this is a Benchmark after all, it'll be interesting to see how you do. " Times/Reps Adv: sub 5min Int: sub 8min Beg: sub 10min

Wednesday 15th July Warm-up 10 hip openers standing into 20 glute bridge raises then: 1 to 5 Air Squats facing wall 1/4 squat jumps Metcon (AMRAP - Reps) AMRAP 15 3,6,9,12 . . . .continue going up by 3 reps Thrusters Burpee Box Jumps / Burpee Squat Jumps ------------- Scaled/Silvers: AMRAP 12 3,6,9,12 . . . .continue going up by 3 reps Thrusters Burpee Box Stepups / Burpee into Air Squat "A tricksy little one this, no one likes it when the numbers keep going up, especially on an AMRAP, what kind of cruel and unusual torture is this? Because we're starting with small numbers your first 2-3 rounds should be a sprint, you're hammering away hard at those reps, exhausting yourself before you settle into your pace, if you want to see the most gains you need to sacrifice a little comfort, the more pain you put yourself in early on the more you will get from this WOD. Anything containing thrusters is obviously the work of the Devil, there are a few pieces of advice I can give that will ease your thruster pain though, take your time and at the top of the movement, when the weight is over head and you are reaching up, breathe, this will give you time to brace yourself for the next rep but it also gives you a pace to work with and will allow you to stay unbroken on much larger sets than you think you can. Be patient, [...]

Monday 13th July Warm-up 5 inchworms - 10 zombies then: 15-12-9 KBS Burpees Metcon (Time) 6 RFT 8x Deadlift (1/2 L, 1/2R if 1DB) 6x Hang Power Clean 4x Push Jerk 200m Run or 60s high knees alternative if you have rucksack: 6 RFT 8x Deadlift 6x Russian Swings 4x STOH 200m Run or 60s high knees ----------------- Scaled/Silvers: 4 RFT 8x Deadlift (1/2 L, 1/2R if 1DB) 6x Hang Power Clean 4x Push Jerk 200m Run or 60s high knees alternative if you have rucksack: 4 RFT 8x Deadlift 6x Russian Swings 4x STOH 200m Run or 60s high knees "Can anyone tell that Viv has just done the online dumbbell course? Look at the workout, it's subtle but you might pick up on it. This WOD is primarily designed to be a DB complex WOD, deadlift to hang power clean to push jerk should allow for seamless movement, keeping the DB work unbroken. Ideally you will have 2 DB, however you can do this easily with 1 you just have to alternate the reps each time, except the deadlift, just go ahead and do half with the right and then half with the left. The run is a sprint, it should be an all out, hell for leather sprint, lungs burning, heart raging, or at least for as long as you are able, the same can be said for the high knees they should be as fast and as high are you are uncomfortably able. If you [...]

Sunday RunDay Warm-up 3 rounds 20s heel to calf raise walks 20s heel drives 20s high knees 20s glute bridge 20s butt kicks Metcon (Time) Power Output! Run 500m @80% of max output rest 60s Run 400m @85% rest 60s Run 300m @90% rest 4 min Repeat 2 more times *Scaled/Silvers only do 2 rounds

Saturday 11th July Warm-up 2 Rounds Inch worm to Press up position Right leg lunge switch to Left leg lunge Back to press up position Drop down to elbows 10x Walk back up 20x Jumping Jacks Metcon (Time) In Pairs For Time: 1,2,3,2,1 Rounds 10x Press Ups 10x DB Thrusters ---------------------------------------- Scaled/Silvers: Scale the Press Ups-5/6 hand release and to knees if required Hey Team! Special appearance in our demo video today from the lovely Iain Barbour! Today’s Wod is a gassy one. In your pair you want to go as fast as possible when it’s your turn . The slower you go the more rest you are giving your partner to recover and you don’t want that 🤪 . If you don’t have a buddy that’s ok. You would just go as fast as you can and then rest the same amount of time . Should be looking to get about 10-12 mins on this . Hope you all enjoy!

Friday 10th July Warm-up Metcon (AMRAP - Reps) AMRAP 5 Burpees Metcon (Time) For Time: 100x Lunges alt 100x Double Unders /100x Star Jumps / 200x SU 100x DB Snatch 100x Air Squats 100x Sit-ups ----------------------- Scaled/Silvers *choose between 60-80 reps of each movement You know I just got bored of having to explain rep schemes, leap frog, AMRAPs, EMOMs, 10-1 etc. I made it easy, 100 reps of everything, it's a nice round number, not too many, not too few. The great thing about it is that although it seems large I guarantee most if not all of you are capable of plodding through all of these reps unbroken. Certainly 100 lunges is not that many, 50 each leg, as long as you land on your heel and drive off of your heel everything will be fine. 100 double unders or 200 single unders, some of you out there might be able to do this unbroken, others will be in sets of 2, 3 or 4, it's not that many and I think even the most sinister of you will be able to get through these in 2-2.5 minutes, obviously if you don't have a rope or you live in a flat and don't hate your downstairs neighbours you will do 100 penguin taps, double tap at the top or star jumps, we might as well work on that coordination. DB snatch, as long as you're changing hands efficiently, driving the hips through and not just yanking from [...]

Thursday 9th July Warm-up 2 rounds 10 Reverse Lunges 10 Lateral Lunges/side 15 Hip Bridges 15 Stiff Leg Sumo Deadlifts - light weight Strength It's a weird strength one today, your superset will be all done on the left leg first, your next superset will be done on the right, this gives you a chance to exhause one side whilst the other recovers, it's going to get a bit nippy but that's what we're here for, right? Metcon Super set 3 rounds all movements on left leg then move to right leg A.10x Bulgarian Split Squats 10x SLDL 10x SL Hip Bridge Left side B. 3x20 alt Lateral Lunge Weighted rest 30s between sets Finsiher: 2 min Glute Bridge Banded March Rest 3 minutes then repeat A. Bulgarian split squats are literally the worst thing in the world, you don't need weight for these, if you control your descent for a 2 or 3 count then the eccentric load will be more than enough to make you cry, bonus is you will also be getting a sweet, sweet stretch at the same time. If you have weight and want to use it feel free, suitcase, goblet or front rack, it all works. Single leg deadlift can again be done without weight, its all about controlling that eccentric, don't reach for the ground, keep your lats as tight as you can, don't let your shoulders round, if you don't come down to the floor then that's fine, you are coming [...]