Thursday 30th April Technique Classes this week are Gymnastics on Thurs & Sat Warm-up 3 rounds 20x Skater lunges per leg 10x Sit-ups 20x Hip Bridges Metcon A. Pistol work - choose from 2x10 toe spot/leg 2x10 ankle wrap/leg 2x10 single leg squat to and/or from seat 2x10 pistols/leg 2x5 weighted pistols/leg Guide: Control and form are key. Volume will vary from person to person, 60s per leg per set before changing should be sufficient time. B. Then superset the following: 4 rounds: 10x Hammies walk-outs 10x Bulgarian Split squats/leg weighted 15x/leg unweighted 10x Lateral lunges/leg weighted Finish with: 55x OH Situps (DB, Plate, Bar, Backpack) STRENGTH DAY!! Today we will get those hamstrings pinging, we're going to do a deeply burny 3 movement superset. I want the superset to flow straight from one movement to the next, each movement is targeting slightly different muscle groups so it shouldn't be a problem, you can have a minute rest between supersets if you really need it. The hammie walkouts are a new move for your, once these start your bum does not come into contact with the ground until you have finished, take small steps, we're looking at 5-8 steps per leg, maintining that constant tension on your hamstrings and keeping the abs and bum squeezed. The Bulgarian split squat is historically everyone's least favourite exercise, this should be done with however much weight you have to hand and can handle, these can be equally unpleaseant done unweighted if you [...]

Wednesday 29th April Technique Classes this week are Gymnastics on Thurs & Sat Warm-up 3 rounds 20s Heel Drives 20s Plank hold 20s High Knees Metcon (Time) For time: 400m Ruck run 10x push-ups 400m ruck run 20x push-ups 400m ruck run 30x push-ups 400m ruck run Finisher: 2 rounds: 50 xreverse flyes 50x H-rolls Scaled/Silvers: For Time: 200m Run / 60s cardio 5 Pushups 200m Run / 60s cardio 10 Pushups 200m Run / 60s cardio 15 Pushups 200m Run / 60s cardio 20 Pushups Finisher: 2 rounds 30x reverse flyes 30x H-rolls Get a rucksack, put some weight in it, run. That's our Ruck Run. Be a little bit sensible with this, let's say no more than 20/15kg, because remember, the push ups will be done with the rucksack firmly in place. We're not expecting a sprint on the run, due to the weight you're lugging around, but let's get as much of a pace up as possible, straight back and drop into those push-ups. You're going to have to be extra tight for these, the rucksack will not only add weight but also instability to the movement. If you can't do full push-ups with the bag on your back then come to your knees rather than taking the bag off. If you are unable to do the push-ups with the bag on your back on your knees then you may remove the bag. Start and finish with the run and the push-ups increase every round, this [...]

Tuesday 28th April Technique Classes this week are Gymnastics on Thurs & Sat Warm-up Tabata 20s work - 10s rest - 8rnds Air squats Burpees Metcon (Time) For Time: 100x OH Lunges (50L, 50R) 50x Tuck crunches 100x Wallballs/Jumping Squats to a target 50x Tuck crunches Scaled/Silvers: For Time: 80x Lunges (OH Lunges as a challenge, 40L, 40R) 40x Situps 80x Air squats 40x situps Today is long chipper day, the 100 OH lunges are nasty, you must perform 50 in your left hand then 50 in your right, no swapping hands, you must complete all your reps in one hand before moving on to the next, so exciting, the burn will be character building. The tuck crunches should start off pretty quick, lets keep that bum squeezed tight, the tighter it is, the easier it is to come out of the holow hold, feet do not touch the floor, come out into the hollow and straight back into that crunch. If you're unable to get through the volume of tuck crunches then never fear, scaling is here, you can either do as many tuck crunches as possible then move onto ab mat situps, or just go straight for the ab mat situp. Wallballs are there for you lucky few that got lucky in the kit lottery and came out of it Wallball in hand, find your target and go for it, I would say please avoid using the ball on stone clad house walls, let's not rip up [...]

Monday 27th April Technique Classes this week are Gymnastics on Thurs & Sat Warm-up 3 rounds 3x inchworms into pushup 10x Lunges alt legs 15x Shoulder taps 20x Star Jumps Metcon (5 Rounds for reps) 5 rounds For reps/round 20x Heavy Russian Swings 15x Burpees Rest 60s between rounds Finisher: 5 rounds 30s gymnastic plank 30s rest --------------- Scaled/Silvers: 5 rounds for reps/rnd 20x Heavy Russian Swings 10x Burpees Rest 60s between rounds Finisher: 3-5 rounds 30s gymnastic plank - 30s rest" To start your week of easily, because of our soft and squidgy hearts, there's rest built into this WOD, that's got to make it easier. You will have 90 seconds in which to perform 20 heavy Russian kettlebell swings and 15 burpees, any time left over in your 90 seconds will be added to the 60 seconds rest you get between rounds. Your score will be the number of reps you have completed in the time, a perfect score is 175, subtract any reps not completed from that score. If you do not own or cannot steal a kettlebell than you can substitute it with any heavy, pendulous weight with a handle, this could be a heavy rucksack, a full shopping bag, a woven sack of sand (I refer you to the item posted on the member's page a couple of weeks ago), a bucket full of water (please don't do this one). Keep the chest up, brace the abs, keep the arms pulled in tight to [...]

Sunday 26th April Warm-up ALT TABATA (20 secs on 10secs off - 8 rounds) 1- stair hops Find a slightly raised platform it can be a weight plate, step book etc. to hop on and off of 2- Burpees Metcon (Time) Pacing Exercise: Pick desired mile run pace and perform: 3x 400m runs at race pace. Rest 30s between rounds. Rest 5 minutes. Repeat. Do this 3 more times! That is 12x 400m runs in total. Score is total time

Saturday 25th April Warm-up 3 rounds Inworm to pushup Left leg to left arm lunge stretch - hold for 5s Pushup Right leg to left arm lunge stretch - hold for 5s Pushup Then: 2 rounds 30 Mountain Climbers (15 per leg) 5 Burpees Metcon (Time) For Time & Score Max Burpees: Run 1 mile (1600m) AMRAP 8 max Burpee Box Jumps Run 800m AMRAP 5 max Burpee Box Jumps Run 400m AMRAP 2 max Burpee Box Jumps Run 800m AMRAP 5 max Burpee Box Jumps Run 1 mile (1600m) AMRAP 8 max Burpee Box Jumps *write total burpee box jump in comments "Running. Burpee Box Jumps. What more could you ask for? Today will take a while, forecast is to be warm today so best gettng this done at the start of the day if you can! Map out your distance (map my run app is great for this) before setting off. This can easily be done outside with a step to jump to or sturdy park bench. This is a long one. 28min of burpee box jumps and roughly 26min of running so allow an hour for this WOD. Scale today is keeping the run at 400m and AMRAP 3 max burpee step-ups. Scaled version will take around 25-30min. " Metcon (Time) Scaled/Silvers: 5 Rounds 400m Run AMRAP 3 max Burpee Step Ups *write total burpee step-ups in comments

Friday 24th April Technique Classes this week are Weightlifting on Thurs & Sat Warm-up 20x Plank position, jump feet to hands (like a burpee) then jump them back again. 15 second Frog stand 20x Plank position, jump feet to hands (like a burpee) then jump them back again. 15 second Headstand, feet tucked in 20x Plank position, jump feet to hands (like a burpee) then jump them back again. 15 second Headstand to straight legs if possible *scale to Pike Holds if required Metcon (Time) 5 RFT: 10x Inverse or Bent Over Row 15x Lateral Burpees Over a thing Scaled/Silvers: 5 RFT: 10x Inverse or Bent Over Row 10x Lateral Burpees Over a thing So many things to think about, so many options, so much going on. So inverse or bent over row, the bent over row will need a fairly decent weight, you can do this 1 handed or 2 handed depeninding on what you have to hand, the backpack that you have lying around with all the wieght in it will be ideal, you can use the straps which will mean you get a larger range of motion as your pesky chest won't get in the way. Single handed will work if you have a KB or DB of the appropriate weight lying around, for the 1 handed version you can do 5 each hand every round. Inverse rows, we are constantly trying to find new ways to do this, we have the under table option, the [...]

Thursday 23rd April Technique Classes this week are Weightlifting on Thurs & Sat Warm-up 3 Rounds 30x lateral hops 10x Squat jumps 10x Burpees Medball Clean Deadlift to shrug to scarecrow (full extension and drop under ball) correct here the 'toss' by having them holding the ball with a closed fist, look for hip extension, correct this by giving them a target (hand on head) Have them go through full movement for 10 reps Metcon (Time) For time: 10-20-30-40 Medball Cleans - can use a bag or a ball of any kind 50x double unders or starjumps before and after each set Finisher: 3min challenge Max triple unders or double under practice Scaled/Silvers: For time: 10-20-30 Medball Cleans - can use a bag or a ball of any kind 50 single unders or starjumps before and after each set Finisher: 3min challenge Max triple unders or double under practice

Wednesday 22nd April Technique Classes this week are Weightlifting on Thurs & Sat Warm-up 2 rounds 15 seconds fast feet 20x Jumping Jacks 15 seconds fast feet 10x Burpees 15 seconds fast feet 10x Tuck jumps Metcon A. E2MOM 14 3-5 strict HSPU or Pike PU B. 4x 10 dips C. 1x max decline press ups into 3 sets at 60% of reps achieved D. 4 rounds: 10x sphinx push-ups straight into 20x shoulder taps per side Rest 60s between sets E. 4 rounds 10x serratus push-ups 20x russian twists Scaled/Silvers: A. E2MOM 14 - 3-5 Pushups B. 4x8 dips - rest 30s between sets C. 4 rounds: 5x sphinx push-ups on knees straight into 20x shoulder taps per side Rest 60s between sets D. 4 rounds 10x serratus push-ups 15x russian twists "Strength day, my favourite. Today we'll start things off a little different with an E2MOM. Every 2 minutes you will perform 3-5 strict HSPU or PPU, the time left in the 2 minutes is your rest. 7 rounds of this should get those shoulders and triceps howling. For the PPU you can do these on your knees if you need to, you can raise you knees up on a stool or the couch and perform them from there, or if you want you can perform 3x3 second negative PPUs. A brief rest and then it's over to the dips, these can be done anywhere you have to objects of equal height that will support your weight, [...]

Tuesday 21st April Technique Classes this week are Weightlifting on Thurs & Sat Warm-up 3 Rounds 5x Mechanical Bear Crawl 2m forward then 2m backwards 30 seconds Hollow hold on the floor 30 seconds Arch hold on the floor Metcon (Time) "3RFT 50x Mountain Climbers (50/leg) 20x Toes to KB 20x Single Leg Deadlift (10 1 side then 10 the other) or 20x Hamstring Curls on a slippy floor or grid roller Scaled/Silvers: "3RFT 30x Mountain Climbers (30/leg) 20x Toes to KB / Leg Raises 20x Single Leg Deadlift (10 1 side then 10 the other) or 20x Hamstring Curls on a slippy floor or grid roller "Once again my delightful CFGers we have interesting a varied fun for you devoid of burpees, I know, I know, you love burpees but we can't have them for every WOD. There are a few options for you today, weighted, unweighted, slippy and rolling. This is a movement I know a lot of you are growing to hate as much as the burpee, that's nice, misery loves company. For these we will get into a plank position. hands under our shoulders, bring the left knee up to the left elbow, return and then repeat for the right. 1 rep is when both legs have performed the movement. Toes to Kettlebell is really toes to pretty much anything you can put your hands under, be it a kettlebell, a dumbbell, a sandbag, an overweight pug, a medium sized child, a sofa, a bed, [...]