Wednesday 8th July Warm-up 5-10-15 Floor Press Sit-ups High Knees / side Metcon (Time) 5 RFT: 10x Strict TTB or TTKB 15x Pushups 200m Run or 1min High knees ----------- Scaled/Silvers: 4 RFT: 10x Strict TTB or TTKB 10x Pushups 200m Run or 1 min High knees We've got another quick one today, gassy with a bunch of abs, it's like I know you all so well. First up we have strict TTB or TTKB, the toes to bar should be if you have a pullup bar that you can hang from at full length, a doorway bar will be no good unless you're a cute wee munchkin, no kipping, no letting the swing pull you forward, control is the name of the game. Toes to kettlebell should be faster than the TTB, however they shouldn't be an awful lot easier, if you want to make them significantly harder then you can bring your knees to your chest, compressing everything into a little ball before you kick up to the KB, then control yourself down, if you do it properly they develop a whole level of yuck. If you don't have a KB handy you can put your hands under a couch, grab a table leg, you basically just need something to anchor your hands down. 15 pushups should be your most beautiful gymnastic attempts, why not? For scaling you can pop your hands up onto a table or a chair, come up off your knees and try something [...]

Tuesday 7th July Warm-up 2 rounds 4x Perfect Lunges Stretch alt sides 10xx 1/4 Jump Squats 10x Skaters/side Metcon (Time) 3 rounds 10x Burpees 15x Jumping Squat/lunge combos 20x Mountain Climbers alt -------------- Scaled/Silvers: 3 rounds 10x Burpees 15x Squat/lunge combos 20x Mountain Climbers alt No kit needed, bodyweight, 3 rounds, how bad can this be? Well about that, your 10 burpees need to be 10 fast burpess none of this gently reaching down to the ground and easing yourself in, drop, bounce get up, if you're not bruised you're definitely not going fast enough. Once you're up from that last burpee it's straight into the Jumping squat followed by 1 jumping lunge per leg, gassy and nippy, your quads are going to start lighting up. Drop down fast into that plank and it's 10 mountain climber's per leg. This is a super fast WOD, good times will be around 5 minutes, your only real impediment to speed is the jumping squat/lunge combo, the build up of lactic acid and your own willingness to go to a dark place. Remember the deeper and darker the pain cave the fitter you get, the less time you spend exercising, the longer you can lie on the floor thinking up imaginative vengeance plots.

Monday 6th July Warm-up "3 rounds 20sec Heel Drives 20sec Bent Over Row *light 20sec Fast Feet Metcon (Time) 20-18-16-14-12-10-8-6-4-2 STOH (if single arm, 1/2 L, 1/2 R) Inverse Row OR Pullups (Half the reps if pullups!) 30x DU/60x SU/30x Star Jumps between rounds (finish with DU) -------------------Scaled/Silvers: 18-16-14-12-10-8-6-4-2 STOH (if single arm, 1/2 L, 1/2 R) Inverse Row / Bent Over Row 30x Single Skips between rounds (finish with skips) or 30x Star Jumps Push, pull, jump. This is definitely the correct combination to improve fitness and hatred levels, both of which make me happy, I think I may have been sat alone staring at this screen for too long now. so 20-2 STOH and Inverse rows, the STOH can be done single arm if you have a DB or KB to hand, 2 handed if you have a barbell and 1 or 2 handed if you have a band depending on the strength of you band, your height and strength, so many banded factors. Needless to say these reps really should be unbroken unless you're stuck at home with nothing but a 40kg KB, if you are going single handed then perform half the reps right hand before shifting to the left. We're looking for this to be fast but that's not an excuse to miss the lockout of your elbow and cheat yourself of a full range of movement, remember integrity is doing the right thing even if no one can see you. Inverse rows can [...]

Saturday 4th July Warm-up 3 Rounds 5x Inchworm Press Ups 10x Tuck Crunches 15x Jump Squats Metcon (3 Rounds for reps) In Pairs AMRAP 8 10x Prison Burpees 20x Synchro Air Squats Rest 2 Mins AMRAP 8 30x alt DB Snatches 15x Synchro Down Ups Rest 2 Mins AMRAP 8 60x V-Ups 30x Synchro alt Lunges ---------- Scaled/Silvers: In Pairs AMRAP 8 5x Prison Burpees 15x Synchro Air Squats Rest 2 Mins AMRAP 8 20x alt DB Snatches 10x Synchro Down Ups Rest 2 Mins AMRAP 8 30x Tuck Crunch/Sit-ups 20x Synchro alt Lunges Team Wod Saturday !! Yay ! If you've got a buddy grab them for these three fun AMRAPs . There is no minimum requirement for the shared movements you can do as much or as little as you want . When its your turn you want to be going fast as you know your going to get your partners rest and you have the 2 mins in between the amaraps . If you dont have a buddy not to worry these wods can be done solo as well . If solo half the reps on the Prison Burpees,Db Snatches and V-Ups . Keep the synchro numbers the same .

Friday 3rd July Warm-up 60s jump squats 60s Z-press with pvc then: OHS Warmup 10 Perfect Air Squats 10 OHS with pvc - 5 above parallel - 5 below 10 OHS reverse grip with pvc Metcon (Time) For Time: 21-15-9 Overhead Squats HSPU --------- Scaled/Silvers *scale HSPU to a form of pike Short, fast and nasty, which coincidentally is the name of Ryan's sex tape. 21-15-9 is always a sprint, so you have to be clever and scale this appropriately. If you don't have somewhere to do kipping HSPU and you're going strict for the WOD you should have a comfortable 3 sets of 7 from the start, otherwise this is going to take a very, very long time. The times we're looking for are fast, sub 4 for the fastest, so that's the times you should be aiming for. For strict you can scale the number of reps or even scale to the Pike Push up, which I think we can all agree is bloody awful. So HSPU will go kipping, strict, PPU on a box, PPU on the floor and PPU with your knees on a box, try to stay away from pushups as a scale, we're working different muscles. Your overhead squats can be done with an empty barbell if you have one or a broomstick if you don't, stay away from DB or KB, this is not about the weight you have over you head but about how you move with both hands locked out [...]

Thursday 2nd July Warm-up 3 rounds 5 Strict Press /side into 10s holds 10 KBS 5 Burpees Metcon (2 Rounds for reps) AMRAP 6 4x Devil's Press (1 object, swap arms each time or if heavy use both) 6x Burpee over Object rest 2 min Repeat -------------------- Scaled/Silvers AMRAP 6 4x Devil's Press (1 object, swap arms each time or if heavy use both) 4x Burpee over Object rest 2 min Repeat "The Devil's press, creator of lower back pains worldwide. How do we defeat this monster? Abs and lats, if you keep them tight it will be powerless against you. AMRAP 6, rest, repeat. You should be going as hard as you can here, I know it's tempting to sandbag your first AMRAP to save yourself for the second but where's the gains in that? Go as hard as you can in the first one and then see what happens on the second one, what's the worst that can happen? Devil's press is tricky to do with limited equipment but I'm here to help, if you have 2 dumbbells of the same weight then all is good and we're laughing, my help is not needed. If you have 1 dumbbell then you can perform your burpee, grab the dumbbell on the way back up and go from there. If you have a kettlebell you can still get involved, perform your burpee then grab your kettlebell on the way back up and perform either and American or a Russian [...]

Wednesday 1st July Warm-up alt Tabata High Jumps (Dip - JUMP!) Fast Feet Metcon (Time) 5 Rounds for time: 20x Box jumps or onto a second stair 30x Reverse Lunges alt Cash out: 1 mile run Finisher: Couch stretch - 1 min/ leg Calf stretch against wall - 30sec/leg --------------------- Scaled/Silvers: 5 Rounds for Time: 15x Box jumps or Step-ups 20x Reverse Lunges alt Buy out: 1km run Finisher: Couch stretch - 1 min/ leg Calf stretch against wall - 30sec/leg" "I'm not sure how much fun this is going to be, if I'm honest I worry your little booties are going to get all sore, but then I'm the kind hearted sort, I worry about you. 100 box jumps is quite a lot, for most of you a set of 20 won't be a sprint, however that doesn't mean you should be taking 90 seconds to get 20 reps done. If you normally step up I want you to find a lower surface to jump to, let's get working on power and strength that comes from jumping as opposed to stepping. If you're jumping onto your stairs please be careful, the second stair is lower than a box but it's also a considerable distance forwards and backwards, just be aware. 30 reverse lunges should be fast, the shorter amongst you should be able to get through these in 30 seconds, at least for the first round. As the WOD progresses you should notice fatigue creeping in, weighing you [...]

Tuesday 30th June Warm-up 5x 2-pump Navy Seals with 4sec run *scale to raised hands if required Strength It's the best day ever, it the day we fill out out t-shirts a little better, stand a little straighter and declare for the world to hear "Bro do you even lift?". Today is a little different we have plyo pushup rotations to start, this is our main strength work, we are going to try to explode up off of the floor at the top of each push up. This is done purely through the power we develop from out arms and chest, we don't want you to start popping your bum up into the air to try and kip to get higher, that will equate to no gains. Throughout the movement you need to focus on squeezing your bum, this will keep you honest and will help you get stronger. If you can't do this as a full push up then it can also be done on your knees or with your hands on a raised surface. All reps must be fast and unbroken, 20 seconds rest between sets, if you can't get any height from the floor then try raising your hands slightly on a few books, or a coffee table. Metcon A. 9x3 Alternating plyo pushups (Diamond, normal, regular) 20 seconds rest between each set of 3 Giant Superset - 4 rounds B. 12x Single Arm Z-Press /arm C. 12x Russian Twists /side D. 12x Dips E. 12x [...]