Saturday 30th May Warm-up 2 Rounds 10x Bent over Rows 20x Jumping Jacks 30x Hollow Rocks or 30s hollow rock hold Metcon (AMRAP - Rounds and Reps) AMRAP 40 12x Press ups 16x Reverse Lunges 20x Tuck Crunches 50x Double Unders / 100x Singles / 100x Penguin taps ------------- Scaled/Silvers: AMRAP 25 12x Press ups 16x Reverse Lunges alt 20x Tuck Crunches 50x Double Unders / 100x Singles / 100x Penguin taps Sunshine + Sweaty Wod = Perfect way to earn a beer. Today's Wod you'll be working for a continuous 40mins with BW movements .If you have to scale the rep range do so from the start rather than half way through, it means you have a target in your head from the get go. You should be aiming to get 12+ rounds .

Thursday 28th May Warm-up alt EMOM 6 15x RKBS 10x Situps Metcon (Time) For time: 100 Burpees Odd min - 10x Straight Leg Sit-ups Even min - 10x alt DB Snatch ------ Scaled/Silvers: For time: 80 Burpees Odd min - 8x Straight Leg Sit-ups - anchor feet if required Even min - 8x alt DB Snatch

Wednesday 27th May Warm-up Alt Tabata - 20s works, 10s rest - 8 rnds alt Lateral Lunges Arabesque alt legs Strength https://youtu.be/IAhcVQ9ILwk It's a strength day and this time it's nearly all Viv's fault, I accept less than 5% of the blame this time. Goblet Squat (7x5 ) A. Goblet squats with a 5 second descent, pause at the bottom for a moment and then stand, perform all 5 reps unbroken and then rest for 30 seconds. Scaled/Silvers: 6x5 Weighted Step-ups (4x10/leg & 10 Box Jumps) B. 4x10/leg Weighted Step-ups with control into 10x Box Jumps/Jump Squats (no weight) Scaled/Silvers: 3x10/leg & 10 Jumps Superset! Step ups under control, this mean you are not pushing off the back foot, you want to load up the foot on the box and allow it to lift you, add weight if you can manage it without pushing off the back leg. Straight into the box jumps or if you don't have a box or place for the jumps you will go straight into a jumping squat where you jump as high as you can. No rest between movements or sets if you can manage it. Metcon C. 4x10 SL Glute Bridge/side into 10x Hamstring slides on floor (or with swiss ball/roller) Scaled/Silvers: 3x10 SL Glute bridge & 10 HS slides C. SUPERSET! Single leg glut bridges are tough, if you want to make them tougher you can raise the supporting foot higher, make sure you come to full hip extension, that means [...]

Tuesday 26th May Warm-up 3 rounds 10x Wrist pushups (on all fours) front and back of hands 10x Alligator rolls 2x Inchworms Metcon (Time) 5RFT 30x RKBS 20x Tuck Crunches 10x Burpees RX+ 32/24kg KB --------------- Scaled/Silvers: 3 RFT 30x RKBS 20x Tuck Crunches / Sit-ups 10x Burpees After the fun of Murph Yesterday I present to you a short., nasty little WOD, something to blow away the DOMS and leave your feeling all frisky and fresh again. For your RKBS if you have a KB then you are home free, if you only have a light KB and want to make this a little harder you can do banded KBS, they will come back at you a little quicker but they will be harder. Now after however many weeks of lockdown, seriously I have no idea how long it's been, you should all be amazing at tuck crunches, if you're struggling with them then you can do the, with alternating feet, if that's still too much drop to sit ups. Do I really have to go through burpees with you? Has it really come to this? Chest and thighs to the ground, jump, clap overhead. Happy? RX+ is an opportunity to use a heavier KB or to add a band to if you have one.

Monday 25th May Warm-up 2 rounds 30s Fast Feet 30s Heel Drives 30s Lunges 30s Scapula Pushups Murph (Time) For Time: 1-Mile Run 100 Pull-ups 200 Push-ups 300 Air Squats 1-Mile Run If you have a 20# vest or body armor, wear it. In honor of Navy Lieutenant Michael Murphy, 29, of Patchogue, NY, who was killed in Afghanistan June 28th, 2005. In memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, N.Y., who was killed in Afghanistan June 28th, 2005. This workout was one of Mike's favorites and he'd named it ""Body Armor"". Murph is a long stinky one, you may partition the pull-ups, push-ups and squats however you wish, you don't have to do them in order, RX is getting the work done, not how it's done. Most of you will be using little home pull-up bars for this which means you're more than likely doing strict pull-ups, this will impact you time, slowing it down considerably so try not to compare your time to when you last did it in the gym, unless you have a strict Murph score. If you don't have a pull-up bar or can't do pull-ups then you have the option of doing inverse rows or bent over rows. The push-ups are the sticking point here, your triceps are going to get pumped and fatigue, if you have to go to hand release it should help to keep you moving, push-ups can be done on the knees as well. With both style [...]

Sunday Runday 24th May Warm-up 2 rounds 20s Heel Drives 20s High Knees 20s Calf Raises 20s Butt Kicks 20s alt Lateral Lunges 20s Fast Feet Metcon (Time) 10x 200m hard run straight into 200m easy run ------------ Scaled/Silvers: 5x 200m hard run straight into 200m easy run Sunday Runday!! The weather is not to be nice today so get this done early doors and then in for a well deserved hot shower, coffee and crossaints :) First of all you will need to mark out your 200m OR a 4k - ideally on the flat - inclines will be an unnecessary evil today as the wind is sure to challenge you enough! The idea for this is to run 200m like a lion is chasing you down, then straight into an easy recovery pace for the next 200m. Do this 10 times which will total 4k. Score today will be for time. Make sure you get the warmup in as you are going straight into a fast run. Enjoy :)

Saturday 23rd May Warm-up 2 Rounds: 5x Inchworm to Press ups 10x Air Squats 10x Lying straight arm pulse + Press BNK 20x Jumping Lunges (10 Per Leg) Metcon (Time) For Time: 100m Sprint + Sprawl (10x10m) 80x Wallballs/pvc Thrusters 60x Step ups with Pvc Pipe Overhead 40x alt DB Snatches/Pvc Muscle Snatches 20x Prison Burpees ---------- Scaled/Silvers: For Time: 100m Sprint + Sprawl (10x10m) 60x Wallballs/pvc Thrusters 40x Step ups with Pvc Pipe Overhead or back rack 30x DB Snatches/Pvc Muscle Snatches 10x Prison Burpees Favourite Day! Sweaty Saturdays! Fun start to the Wod with Sprint & Sprawls. Run as fast as possible . You don't start with a sprawl. Wallballs/Thrusters aim to do 4x20 to keep moving rather than a big set first and dying off. Aim for the Step ups is to not use your arms so it is harder with the pipe Oh or scale it down to back rack .DB Snatches sets of 20+/muscle snatch aim to do at least 30 unbroken. Prison Burpees are a press up + burpee just take it rep by rep and push to the end .

Friday 22nd May Warm-up 3 rounds: 20 heel drives 30 penguin tap 30sec static door hold Metcon (Time) For Time 10-20-30-40 Inverse Rows / Bent Over Row Sit-ups 50x Double Unders/100x Singles / Penguin hops* *between each round (start and finish with DU's) RX+: 10-20-30-40-50 Mobility - Calf stretch against wall. 3x 30 seconds straight leg 3x30 seconds bent leg -------- Scaled/Silvers: For Time 10-20-30-(40 is optional) Inverse Rows / Bent Over Row Sit-ups 30x Double Unders/60x Singles / Penguin hops* *between each round (start and finish with DU's) Mobility - Calf stretch against wall. 3x 30 seconds straight leg 3x30 seconds bent leg "So we're sticking with the increasing rep range, why not, yesterday was fine right? Inverse rows or bent over rows are so familiar now, they're like dysfunctional friends that we just can't get out of our lives. The inverse rows can be done under a table, between chairs, using your newly built gymnastic rig. Bent over rows just require some weight, be it a DB, BB, KB or bag of rocks. Sit ups, yay, something easy, oh wait, 100 sit ups, never mind. Every time you have finished a round it's 50 double unders, or 100 single unders or penguin hops, you also get to start with this, so, that's nice. Get that heart rate as high as you can and then try to move straight into the row, get your body used to working in the worst possible situations, that's how we get fit. [...]

Thursday 21st May Warm-up 2 rounds: 10 air squats 10 behind the neck push press (OHS grip) 10 OHS grip alt lunges Metcon (Time) "For Time: 3-6-9-12-15-18-21 OHS with barbell/broomstick 7x Lateral Burpees over bar/broom after each set of OHS RX+: 3-6-9-12-15-18-21 for both movements Finisher: 100 Sissy Squats or 100 Narrow stance Air Squats -------------- Scaled/Silvers "For Time: 9-15-21 OHS with barbell/broomstick Burpees over bar/broom Finisher: 50x Narrow stance Air Squats This is a nasty, nasty thing we've done, look at all those reps, look at them increase every round, oh someone should definitely do something about this, won't anyone think of the children? Increasing reps each round, every time you finish that OHS you're into 7 lateral burpees over your overhead object. This is going to be a stinker, if you're doing the RX+ version and keeping the burpees and OHS the same this is obviously going to be worse, but until you hit the 15s you're not going to realise how much worse. Don't cheat those OHS, full depth and full lockout everytime, if you're struggling overhead there's stretching classes running 3 times a week and there's a back log of classes up on the Member's Hub, use them that's what they're there for. The finisher is literally the worst thing in the world, the Sissy squat will be wonderfully demoed in the YouTube brief, however what I want from you is that your knees do not touch the ground and you do not fully lockout [...]