Monday 29th June Warm-up 1 to 5 Straight Arm Burpees Lateral Lunges/side Air Squats Metcon (Time) For Time: 50x Air Squats 10x Burpees 40x Sit-ups 10x Burpees 30x Lunges alt legs 10x Burpees 20x KBS American (heavy) 10x Burpees 10x H/S Shoulders Taps per arm 10x Burpees 10x H/S Shoulder Taps per arm 10x Burpees 20x KBS Amercian (heavy) 10x Burpees 30x Lunges alt legs 10x Burpees 40x Sit-ups 10x Burpees 50x Air Squats Time cap 30min --------------------- Scaled/Silvers: Scale to 8x Burpees each time and Shoulder taps in Pike position "Who did it? Which one of you bellends upset Viv? This is what happens when you piss her off and she's not drinking in the week! You've only got yourselves to blame for this. All the movements here are pretty simple, air squats, burpees, sit ups, lunges, kettlebell swings, the only slightly comlicated one is going to be your handstand shoulder taps. Air squats are obvioulsy unbroken, it's only 50 so come on, how long has lockdown been going on? How many of these have we been doing? Burpees, shut up you know these, I'm not even going to talk about them. Sit ups, 40 of them, easy peasy surely? Alternating lunges, I feel like these are becoming more and more of a rest, the few of you I've seen in pics on Insta and FB seem to bigger booties, I'm assuming it because of all the lunges, just remember land on the heel drive off the heel [...]

Sunday Runday Warm-up Finish Warm Up Tabata Style (20secs on 10secs off x8) Metcon (Time) Jog 200 Meter Run 200 Meter x4 rest 45secs Sprint 100 Meter Rest 5mins Jog 200 Meter Run 200 Meter x3 rest 45secs Sprint 100 Meter Rest 5mins Jog 200 Meter Run 200 Meter x2 rest 45secs Sprint 100 Meter Rest 5mins Jog 200 Meter Run 200 Meter rest 45secs Sprint 100 Meter

Saturday 27th June Warm-up Tabata (20s work, 20s rest) 4 rnds: Air Squats 4 rnds: Empty PVC Z- press 4 rnds: Star Jumps Metcon (Time) In Pairs For Time: 20x Synchro Burpees 150x Goblet Squats 20x Synchro Burpees 150x GTOH 20x Synchro Burpees 150x Lunges 20x Synchro Burpees *If Solo keep the burpees the same and half the reps on everything else ------------------------------- Scaled/Silvers: In Pairs For Time: 12x Synchro Burpees 100x Goblet Squats 12x Synchro Burpees 100x GTOH 12x Synchro Burpees 100x Lunges 12x Synchro Burpees *If Solo keep the burpees the same and half the reps on everything else Its Pride Month!! Just because we aren't in the gym doesn't mean we cant have our yearly Pride Workout . Just grab a partner, head to the park and have some fun! Workout fun I mean ❤️ If you don't have a partner no worries join us on Zoom at 10am or the wod can be done solo. Burpees stay the same YAY ! All the other movements you would half. In your pairs there is no minimum requirement on the movements apart from the burpees . Hope you all enjoy ! Have a great weekend !

Friday 26th June Warm-up Strength Strength day on a Friday! Crazy, it's almost as though the programming reflects the fact Friday is Viv's video demo day and she only wants to do the cardio stuff on camera. Pure coincidence I'm sure, food for thought though, food for thought. Any confusion watch the video, Viv's face when doing some of these demos will be priceless, even if you aren't confused watch the vid, sometimes the suffering of other people is just the tonic you need. Metcon "A. 5x5 Stiff Leg Sumo Deadlift (3-5) second eccentric HEAVY backpack B. 3x5 Hamstring Sliders 3 second eccentric C. Superset x3 20x Reverse Lunges off a step 20xHalf Rep Reverse Flies D. Superset x3 15x Butterfly Hip Bridge 20x Wipers A. Stiff Leg Sumo Deadlift, I want you to use as much weight as you can get your hands on for this, multiple bags filled with rocks, get creative - this is going to hit your hamstrings. Once you get the weight up off the ground you are going to take 3-5 seconds to slowly lower it back down, keep your back as flat as possible, lats squeezed for dear life, be patient and let the movement finish do not reach for the floor and let your back round. B. Hamstring sliders, socks on a slippy floor, feet on a grid roller, either way you do this it's going to be bad, it's just 3 sets of 5 but once you are up into [...]

Thursday 25th June   Warm-up 3 rounds 10x knee to chest, hold 2s, rotate out 2 side (5/side) 10x Lunges alt 5x Push-ups 5x Burpees Metcon (Time) 10 RFT 30x Box Step Ups 20x Air Squats 10x Archer Pushups Finish with 800m run RX+ weight vest Time cap 35 min ---------Scaled/Silvers 10 RFT 20x Box Step Ups 15x Air Squats 5x Archer Pushups Finish with 400m run Time cap 35 min Now this is a long one, no one likes to see 10RFT, oh the agony. So box step ups, easily done, one foot up, other foot up, stand up straight, step down. Please make sure you change feet for every step up, the amount of times I see people get confused and stay on one foot for way too long is truly unbelievable. Keep a good pace on these but please remember to fully extend your hips at the top, that means stand up straight and squeeze your bum people. Into 20 of your finest air squats, all the way down, all the way up, keep your chest up, don't look at the floor and keep your weight slightly back on your heels. Easy day. The 10 archer push ups should be the hardest part of this, if you're scaling you can either do these on your knees or raise your hands up as with the Navy Seals on Tuesday. Once your 10 rounds are done you're out for an 800m run, quick as you can, scaling option [...]

Wednesday 24th June   Warm-up 5-10-15-20 Perfect Squat (hands overhead) High Knees (in seconds 5s,10s,15s) Metcon (AMRAP - Rounds and Reps) AMRAP 10 20x Thrusters (alternative: Single Arm or Backpack) 200m Run or 1 min of high knees Finisher Couch Stretch 3x 30 seconds per leg ------------ Scaled/Silvers: "AMRAP 10 15x Thrusters (alternative: Single Arm or Backpack) 200m Run or 1 min of high knees Finisher Couch Stretch 3x 30 seconds per leg "Short and sweet, I mean who doesn't love thrusters? You'd have to be crazy to think that they are the literal devil and the worst thing to happen to CrossFit since knee sleeves. So your AMRAP today will be 20x Thrusters, these need to be unbroken, no matter if you're doing these with a barbell, 1 handed with a DB or KB, or even using a heavy bag, you need to be unbroken, every time you put your weight down you're going to lose 15-30 seconds. I know you don't believe me but you put down your weight, you take a few breaths you pick it up, you take another breath and another then you go, that's 30 seconds! You're better off going a little easier on the run and hammering the thrusters, slowing down on a 45-75 second run will not cost you an extra 30 seconds. Just saying. If you're not running you'll do a minute of high knees, these don't have to be fast, although better if they are, as long as you [...]

Monday 22nd June   Warm-up 3 rounds 10x alt Jumping Lunges 5x Burpees 10x Object/Plate GTOH Metcon (Time) alt EMOM 15 min 1 - 6x Reverse Burpees* RX+ come up into pistol min 2 - 9x Single arm STOH/side min 3 - 15x Box Jumps/Jump overs rest 5 min Finish with 3k run for time *score is time of run ----------- Scaled/Silvers: alt EMOM 12 min 1 - 4x Reverse Burpees *or 6-8x down-ups min 2 - 9x Single arm STOH/side min 3 - 15x Box Jumps/Step-ups rest 5 min Finish with 3k run/walk for time "Today we are brining you 2 separate workouts. You have an adorable alternatiing EMOM to whet your appetite culminating in a wonderful 3km max effort ""sprint"", so very much fun. Minute 1 will be the reverse burpees, this is essentially a candlestick, you start from a standing position, tuck and roll backwards into a shoulder stand, you then curl up and roll back coming up in a narrow stance squat., if you're feeling particularly capable you can go for the RX+ option of coming up in a pistol. Don't be intimidated this is a really fun movement and obviously you are going to work to your comfortable range, you can ditch the shoulder stand if it's too much, you can come into a tucked shoulder stand when you're feeling a little braver. The movement can change throughout the workout, becoming harder as you can more comfortable or easier if you're too tired. All [...]

Sunday Runday   Warm-up 30x Heel drives 20x GoodMornings 10x Long Lunge Metcon (Time) 30min easy run Then 5x100m sprints with 2min rest between attempts

Saturday 20th June   Metcon Warm Up 2 Rounds 3 InchWorm To Press Up 5 Straight Arm Plank Lunges 5 per leg Straight Leg Kicks Metcon (Time) For Time : In Pairs/Solo Buy In 60 Synchro Air Squats 10 Rounds Conga Style 5 Burpees 10 V-Ups 15 Back Stepping lunges Cash out 60 Synchro Air Squats   Fun one for a Saturday ! This Wod can be done as a pair or solo . Should take about 20-25 Mins . Don't start out the gate to fast . Take the first set of Air Squats to get a rhythm together . On the conga style don't move station until your partner has moved on . If your solo try to think that someone is always chasing you so you keep a good pace . Last set of air squats empty the tank and go as fast as possible with good form of course .