Friday 19th June   Warm-up 6x alt Lunge Stretch into 2 rounds 20x Penguin taps 10x Straight Arm Burpees 5x 1/4 Handstand kick ups Metcon (Time) For Time: Brought to you by Michael Canning 'Lung Buster' 100x Lunges 80x DU /StarJumps / 160x SU 60x Burpees over db or object 40x Ground to overhead 20m Handstand walk/ 20x H/S shoulder taps each side / Gymnastic Bear crawl ------------------------- Scaled/Silvers: 80x Lunges 60x DU /120x SU 40x Burpees over db or object 20x Ground to overhead 20m Gymnastic Bear crawl "Lung buster you say do you Michael, well at least it's a short one, not like that 25 minute long bullshit of Laura's, I still hate you Laura, there's a bunch of us getting together with pitchforks and torches and we're coming for you. FFS. Just a minute though, 100 lunges is a bit of a dick move Michael, I mean that's obviously unbroken because it's just lunges, but how are you expecting me to skip with any degree of grace afterwards? I mean all my blood is going to be in my arse, this is nonsense, you're in my bad books. 60 burpees over stuff, well that's ridiculous, I suppose if you have a bar then go over that, if you have a DB go over that, otherwise make a hurdle with a couple of cans and a wooden spoon, you know, like Gavin did that time. You do of course realise that burpees over a thing don't have [...]

Thursday 18th June   Warm-up 30x Shoulders Taps 20x Tricep Kickbacks with tins 10x Situps Metcon 4 x Supersets 1. Pushup x20 2. 90 degree isometric hold for 15 seconds 3. Pseudo Pushup x10 4. Dips x10 5. Incline diamond pushup x15 6. Incline pushup x20 (Waist height) 7. Pushup 10 seconds down, 10 seconds up x3 Finisher 3 rounds: 10x Wipers p/s 30 second hollow hold ----------------- Scaled/Silvers 4 x Supersets 1. Pushup x10 2. 90 degree isometric hold for 10 seconds 3. Pseudo Pushup x8 4. Dips x10 5. Incline diamond pushup x10 6. Elevated pushup x10 (Waist height) 7. Pushup 5 seconds down, 5 seconds up x3 Finisher 3 rounds: 10x Wipers p/s 30 second hollow hold Now who amongst you doesn't love a strength day? Today is a little different, the whole thing is one, giant superset, so you'll need to get everything set up in advance and be ready to move your way through it. 1. 20 pushups, nice and simple, on your knees or not, unbroken or not, bash your way through as quickly as you can. 2. 90 degree hold, so get that angle at your elbow, your only points of contact with the floor are your hands and toes, hold the position for 15 seconds. 3. Pseudo planche pushups, bring your hands as close to your waist as you can, rotate them so the fingers point outwards and have at it. 4. Dips, shoulders below your elbows, you can do these [...]

Wednesday 17th June   Warm-up 3 rounds 20s Fast Feet 20s RBM 20s High Jumps (dip and jump) Metcon (2 Rounds for reps) AMRAP 7 4x Burpees 8x Squats 12x Mountain climbers/per leg Rest 3mins REPEAT RX+: Weight vest or back pack Finisher: 50x Tricep kickbacks per arm light weight, unbroken ------------------------ Scaled/Silvers: AMRAP 5 4x Burpees 8x Squats 12x Mountain climbers/per leg Rest 2mins REPEAT Finisher: 50x Tricep kickbacks per arm light weight, unbroken It's sad that this is only the second AMRAP this month, I miss AMRAPs, I like them, I even like saying it AMRAP, AMRAP, AMRAP. At least there's 2 of them, that's nice. So 2x7 minute AMRAPs with a lil' ol' 3 minute rest in between. The reps are small, manageable, something you should always, always be able to batter through quickly. 4 burpees are nothing, 8 air squats, I laugh at them, 12 mountain climbers, it's not those bloody Navy Seals nonsense movements. The more aggressively gung ho amongst you should be aiming for 2 rounds a minute, really, really going all out so that those 3 minutes of rest are a short, fuzzy, dark time where you only sensory input is the harsh rasping of your own breath. I will accept 1 round a minute if you have a note from your mother, a doctor and one saint of your choice. There is an RX+ option here, but before you don your weight vest I want you to think about your stimulus, [...]

Tuesday 16th June   Warm-up ALT TABATA Heel Drives Lateral Lunges Metcon (Time) For Time: 10-20-30-40-50-40-30-20-10 Double Unders Lunges alt legs 5-10-15-20-25-20-15-10-5 Tuck Crunches ------------- Scaled/Silvers: 10-20-30-40-30-20-10 Double Unders Lunges alt legs 5-10-15-20-15-10-5 Tuck Crunches/Sit-ups A little bird told me that y'all thought we were going to easy on your legs, is that true? I hope not, but just in case I present today's WOD. Now there's been nothing but time during lockdown, those of you without double unders have probably taken to heart my advice about practicing for 10 minutes a day until you have them, so I don't even know why we have the scaling options. For the sake of completeness I'll pop them in, if you have a rope and the doubles are not happening then you'll double the number in singles, if you're indoors with a low ceiling or long suffering neighbours you can do the same number in penguin taps. The lunges will be forward, you will alternate legs, this will be fine. The tuck crunches will be done at half the volume of everything else, so it will be 10x double unders, 10x lunges and 5x tuck crunches, working your way up and back down. Viv said 250 tuck crunches was too many, I disagree, she said she'd burn my house down while I slept. Sooooooo........ = This should be a mid length WOD but I'm conviced someone out there can do it in 12 minutes, get on it. Times/Reps Adv: sub 13min [...]

Monday 15th June   Warm-up 3 rounds: 30 High knees 10 Banded/weighted good mornings 10 Pronated snow angels Metcon (Time) 3 RFT 400m run 21x KBS 12x Strict Pullups/Bent Over Row RX+ 5 rounds - time cap 16min. Only go on to RX+ if you get 3 rounds done under 10min This WOD seems familiar, have we met before? You look like a nastier version of a girl I once met. 400m run should be that, a run, none of this gentle trotting nonsense, get out there and get some effort in, if you can't run you're going to perform alternating 30 seconds sets of fast feet, high knees and high heels, let's say for 2 minutes. KBS are American if you have a KB, if you are using a heavy bag for the swings then you'll do Russian, if you only have a heavy KB then you will also do Russian. Strict pullups become inverse rows or bent over rows, if the inverse rows are getting a little too easy then bring your feet a little higher, that should spice things up a little. RX+ is 5 rounds, why? Just do 3 rounds really fast and wonder how bad those extra 2 rounds would have been. This may be the shortest brief I've ever written, so now a song: Every now and then I get a little bit lonely And you're never coming 'round (Turn around) Every now and then I get a little bit tired Of listening [...]

Sunday Runday   Warm-up Tabata alt (20s work, 10s rest - 4 min) High Knees Heel Drives Metcon (Time) For Time: 10x Fast 300m run straight into slow 200m jog No rest b/t reps or sets

Saturday 13th June   Warm-up 3 Rounds: 20x Jumping Jacks 20x Shoulder Taps 20x Air Squats Metcon (Time) For Time : 50x Burpees 50x Double Unders/100x Singles 50x Back Stepping Lunges 50x Double Unders/100x Singles 50x Burpees 50x Double Unders/100x Singles 50x Back Stepping Lunges 50x Double Unders/100x Singles -------------------------- Scaled/Silvers: For Time : 30x Burpees 30x Double Unders/60x Singles 30x Back Stepping Lunges 30x Double Unders/60x Singles 30x Burpees 30x Double Unders/60x Singles 30x Back Stepping Lunges 30x Double Unders/60x Singles Yay it's Saturday! Or it could be a Monday haha. Today's WOD is a very gassy and a fast workout. Warm up, then take a min to grab a drink of water and get into the WOD straight away. DU should be unbroken , burpees pick a pace that you know you wont stop and the back stepping lunges you can pick up the pace on these as this will be were you get your breath back. Aim for sub 15min!

Friday 12th June   Warm-up 3 rounds 30x Mountain Climbers (15/leg) 15x Bent Leg Calf Raises 10x Tuck Jumps 5x Perfect Squats (hold hands over head) Handstand Push Up Progression - 1 round 10x Z-press 5x Hand Release Push Ups 5x Pike Push Ups 5x Pike Push Ups Raised Feet 5x Strict/Kipping HSPU Metcon (Time) Buy In: 400m run For time: 21-15-9 HSPU Weighted Squats DB or backpack Buy Out: 400m run *RX+ 4" deficit strict HSPU Finisher: Gymnastic plank hold weighted 3x60sec - 60sec between ----------------- Scaled/Silvers: scale HSPU to Pike Push-ups, Regular Push-ups or from knees It feels like forever since we last ran, I missed it and I'm sure you did too. We have a 21-15-9 with the added joys of a 400m run. This is a sprint, make no mistake about it, I want you going as fast as you can on the runs, they are sprints, if 400m is too far for you to sprint then make it 200m, if you're are in a place where running is not possible you can run on the spot for 2min or do 20 burpees over an object. The burpee option should take less time than the run but hopefully get you even more out of breath. HSPU can be strict or kipping unless you're going for the RX+ option, 4" is the maximum deficit to go from, however you can hit RX+ for any kind of deficit strict HSPU, I know I spoil you. Pike push [...]

Thursday 11th June   Warm-up 2 rounds: 5x Straight arm burpees 5x Press ups 10x Reverse lunges 5/5 Single leg V-ups Metcon (Time) 10 RFT 3x 2-pump Navy seals, 4sec run on spot 10x Squat Lunge combo (squat, jump lunge/leg) 15x Burpees 20x Scissor Kicks (10/leg) RX+ 5x 2-pump Navy seals, 4sec run 10x SQuat Lunge combo 20x Burpees 20x Scissory Kicks (10/leg) ----------- Scaled/Silvers: 6-8 RFT 3x 2-pump Navy seals, 4sec run on spot 5x Squat Lunge combo (squat, lunge/leg) 10x Burpees/Down Ups 20x Scissor Kicks (10/leg) Looks like today is a long, long work out, screw we've broken you in gently through the week so now it's all or nothing, go hard or go...well not home, you're already home but, well you get it. The Navy Seal is a killer of a movement, if you can't do a full push-up then you're going to have to have you hands raised, on a chair or a table, so that you can perform the movement and still get your leg up. If you are doing this RX+ things are going to get deeply, deeply unpleasant. Your squat lunge combo is not too bad, you can literally come up from your last lunge into a squat stance and get going again, if you're not comfortable with the jumping lunges you can sub them out with regular lunges, it'll still suck I promise. Burpees again! 150-200 of them no less, let's see how much fun they are after the Navy Seals. [...]

Wednesday 10th June   Warm-up Bring Sally Up warmup https://youtu.be/6A2V9Bu80J4 2 rounds 20x Heel drives 5x Arabesques per leg Pistol Progressions Metcon (3 Rounds for reps) 3x AMRAP 3 3x SL Weighted Deadlift/leg 6x alt Pistols 9x Sit-ups Rest 2 minutes *Scale/Silvers sub in 6x Air Squats for Pistols if required A 3 minute AMRAP? What the hell, this hardly even seems like work, well you hardly even need a brief for this! Oh, wait, sorry, 3 of them, with a 2 minute rest in between, that seem significantly worse. Ooh you've got options here, do you go full HAM (I'm channeling my inner Ryan here) on your first one, try to get as much air back into your body as you can and then do the same? Do you go steady and just keep moving? Do yo find a safe middle ground? Obviously the answer is go full HAM, it's a sprint, it's 3 minutes, you rest and do it again. Grown up trousers, every 3 minutes should be awful, the 2 minutes rest should feel like 20 seconds. There is no reason not to be an utter ruin after this, no reason at all. 3 single leg deadlifts per leg, use whatever weight you think you can manage, doing this under control with no weights is hard enough, keep the torso and rear leg in a line, don't reach for the ground, keep the upper back as tight as you can a feel the tension build in [...]