Monday 20th April Technique Classes this week are Weightlifting on Thurs & Sat Warm-up 3 Rounds 20x Heel drives 2x Pike pushup circles (like on the box for handstand walks) 10x Russian Baby Makers When done walk them through all of the movements, with the archer pushups make sure they keep the lats and traps pulled tight so that the shoulder blades are flat on the back, this should stop any shoulder pain. Work through the pistol scales: 20x Feet together squat, 10x Toe spot squat 10x Heel wrap squat 10x Target underneath (either a box, bench, medball) 10x Pistols Metcon (Time) Week 4 Lockdown WOD 23/03/2020 "I Hate F@*king Burpees" Buy in 150 Double Unders/Penguin Taps 4RFT 23x DB STOH with right hand (change hands every round) 22.5/15kg Max or 5x Wall Walks 3x Burpees 20x Floor press 22.5/15kg max or 20x Archer Pushups 20x Front squats 45/30kg Max or 20x Pistols Buy out 75 V-ups Scaled/Silvers: For Time: Buy in 100 Single Unders/Penguin Taps 3RFT 23x DB STOH with right hand (change hands every round) 15/10kg Max or 3x Wall Walks 3x Burpees 20x Floor press 15/10kg max or 20x Pushups to raised object or on knees 20x Air Squats Buy out 50 Tuck Crunches or Sit-ups "Week 4 of Lockdown and right now all we can think is ""Dear God no, not another burpee!"" In this WOD the burpee is a bit player, it's part is insultingly small, it is there but barely even noticed, because [...]

Sunday 19th April Technique Classes this week are Weightlifting on Thurs & Sat Warm-up 3 rounds 5-10x burpees 10x heel drives each side 10x air squats Metcon (Distance) Sunday Runday 25min at an easy aerobic run. (record distance for run to wodify) Rest 5 min Then: 5x80m flat ground sprints with 90sec rest between reps. *you can substitue hill sprints fro the flat ground sprints. OR Solidarity Serious 20.4 Metcon (AMRAP - Rounds and Reps) Solidarity Series - 20.4 Horsemen AMRAP12: 3 Rounds 30x GTOH 10/5kg 30x Step Ups 20" ***SPLIT TIME*** 3 Rounds 20x Thrusters 10/5kg 40x Double Unders ***SPLIT TIME*** Scaling: Athletes may use a lighter load (any load will be acceptable for scaling) Silvers scaled: Athletes may step onto a lower box. The athletes may perform step overs of the tape mark on the floor. Any reasonable scaling for participation will be accepted." You may use any implement for the GTOH and Thruster that meets or exceeds the minimum weight for your division: weighted pipe, barbell, rucksack loaded with water bottles or tins etc that can be held in either or both hands. There is no maximum weight but the minimum load for your division must be observed. Step ups may be performed onto any surface exceeding 20"" in height: the 3rd step in a flight will usually suffice. If you have no rope for the double unders you may substitute these for jumps by taping a line on the floor and peforming two footed jumps [...]

Saturday 18th April Warm-up 2 Rounds 10 Burpees 10 Air Squats 10 Alt Wide/long Lunges Metcon (3 Rounds for reps) 30 Min Alt EMOM Min 1 - 10 Burpee Box Jumps Min 2 - 1 Round of Cindy (5 Pulllups/Inverse Rows, 10 Pushups, 15 Air Squats) Min 3 - 20 Tuck Crunches Scaled/Silvers: *30 Min Alt EMOM Min 1 - 8-12 Burpees Min 2 - Round of Cindy (5 Inverse Rows, 5 Pushups to knees, 10 Airsquats) Min 3 - 15 Sit-ups *scale time to 21 min if required "Another Sweaty Saturday . Faster you move the more rest you will get . Since it is a long Wod and a lot of reps . Scale the reps were needed to keep on moving. Movement options: Burpee Box Jumps: Burpee Jump Overs (find something to jump over) Pullups: Inverse Rows to Door, Table, Sheet in doorway, Bent over Row with towel or DBs Pushups: To raised table/arm of couch or on knees Score is total reps per min1/2/3 (so an RX score would look like this: round 1 - 100 (min 1 completed 10x10 burpee box jumps) round 2 - 300 (min 2 completed all 30 reps of cind yx10) round 3 - 200 (min 3 completed all 20 tuck jujmps x10) "

Friday 17th April Technique Classes this week are Gymnastic on Thurs & Sat Warm-up 15x Air squats 5x Push ups 15x Air squat to knee raise 5x Push ups 15x Tuck jumps 5x Push ups Metcon (Time) For time: 1 to 10 Jumping Squats to a target HSPU Scaled/Silvers: For Time: 1 to 10 Goblet Squats / Air Squats Z Press with 2 DB's/Bar/Milk Jugs Something new and unpleasant for you today, jumping squat to a target, now this target should be at least 15cm above you maximum reach, feet flat on the floor reaching up as high as possible. For me this is easy because my house was built in the 90s so the celing is exactly 15cm above my fingertips, every squat jump I have to touch the ceiling, if you live in a tenement you're going to need a target, you can draw a line on the wall above a door frame. You're all clever, adaptable primates, I'm sure you can work this out. The idea is to encourage you to get some height on the squat jumps, this means you're going to have to use your little leggies a little more than you really want to, this will make you bigger and stronger, make your heart and lungs more efficient and decrease your happiness during the WOD. 55 HSPU is a not insignificant number, especially as most of you will probably be doing strict due to space issues, use the HSPU until they go and [...]

Thursday 16th AprilTechnique Classes this week are Gymnastic on Thurs & SatWarm-up3 Rounds 10x Zombie kicks 10x Cossack squats 10x Jumping squats or AirSquatsMetcon (Time) For Time: 100x Single Leg Straight Leg Deadlift per leg Every odd min: 10x Burpees Every even min: 15x Sit-ups Finisher 100x Lateral lunges Scaled/Silvers: For Time: 75x Single Leg Straight Leg Deadlift per leg Every odd min: 5x Burpees Every even min: 10x Sit-ups Finisher 75x Lateral lungesI try so hard to keep the burpees out, I sit here thinking about viable alternatives that will get your heart rate up and make you hate just as much, but then constant messaged on social media, we want more burpees, why aren't we doing burpees? other gyms are doing all the burpees. Fine, I'll cave, just this once mind. SLSLDL, that's it, i'm not typing all of that out again, it took 15 minutes to work it out once now you get letters. This should be hard, work on 1 leg for the first minute and change for the second.This should help you get into your balance groove allo wyou time to enjoy the burning. Load up as much weight as you can handle for this, remember that you do not have to come down to the floor, as long as your hands are level with your knee that will count as a rep. Try not to move too quickly, if you have to put your back leg onto the floor partway through the rep then [...]

Wednesday 15th April Technique Classes this week are Gymnastic on Thurs & Sat Warm-up Doorway rows. Stand in a doorway, grip the frame and let your weight fall backwards slightly so that you're having to hold the frame to stop yourself falling. Now bend your arms and pull yourself upright, this is your doorway row. 3 Rounds 10x Doorway rows 5x Inchworms to push ups 10x Burpees Metcon (Time) For Time: 21-15-9 Pull-ups Lateral Hurdle Jumps Scaled/Silvers 21-15-9 Inverse Rows or Bent Over Row Lateral hurdle jumps or step overs So 21-15-9, we know what this means don't we? This is a sprint, everyone should be done in easily under 10 minutes, I know 45 strict pullups seems like a lot, but I'm guessing that by the time this lockdown is done you'll all be doing sets of 50 unbroken. If you're struggling with the volume of the pull ups then just drop the reps, 15-10-5 sort of thing. If you don't have access to a pull up bar then you will be doing inverse rows, by now you must all have somewhere sorted where you can do these but if you haven't then bent over rows will be your option, you will need a weight for this, you can just chuck a few more litres of water into the backpack and use that if you like. Lateral Hurdle jumps are going to require yo dig out those 4 cans and a wooden spoon again to create a hurdle. [...]

Tuesday 14th April Join us for our online Solidarity competition while we are all stuck inside - it's free!  https://competitioncorner.net/events/3777/register Warm-up 30 seconds fast feet 10x Jumping lunges/lunges 30 seconds fast feet 10x Burpees 30 seconds fast feet 5 inchworms to superman hold 30 seconds fast feet 10x Tuck crunches Metcon (Time) 3 RFT: 50x Reverse Lunges alt 40x Sit ups 20x Burpee to tuck jump or Burpee to target RX+ Any weight held goblet style for the lunges RX+ Wear a weight vest RX+ Doing the whole WOD in your pyjamas Scaled/Silvers: 3 RFT: 40x Reverse Lunges 30x Sit ups 15x Burpee to target

Sunday 12th April Join us for our online Solidarity competition while we are all stuck inside - it's free!  https://competitioncorner.net/events/3777/register Warm-up 3 rounds 20 toe touch+tuck jump (10 for scaled) 10 long lunges pause at bottom Metcon (4 Rounds for reps) 4 Rounds for Time* 700m @80% effort 75s rest 300m @90% effort 3min rest *record each round with the 75s rest but not the 3 min rest Rest between rounds should be long enough to push your pace on the 700's but there should be an increase in pace for the 300m afterwards so don't empty the tank and slow down on the 300's Metcon (AMRAP - Rounds and Reps) Solidarity Series 20.3 3 Little Birds AMRAP 10: 6x Squat Cleans with 'bar' 12x Box Jumps 24x Push Press with 'bar' Scaling - athletes may step to box Silvers: may step to box and set at 1 'step' **Tie breaker is the time to completion of the 3rd round** Your 'bar' may be any rigid implement: broom handle, pipe, barbell, dried sausage etc that can be held in 2 hands at the same height on extended elbows. The 'bar' must not measure less than 1.5m; nor may it exceed 2.2m in length. There is no required weight. Box Jumps may be performed onto any surface exceeding 20" in height: the 3rd step in a flight wil usualy suffice. Sound Track: B*Witched "C'est La Vie"

Saturday 11th AprilJoin us for our online Solidarity competition while we are all stuck inside - it's free!  https://competitioncorner.net/events/3777/registerWarm Up3 Rounds 5 Inch worm to Press Ups 10 Lunges 15 Heel Drives Metcon (AMRAP - Rounds and Reps) AMRAP 7 15 Airsquats / 10 Goblet Squats 10 Burpees rest 3 min Scaled/Silvers: AMRAP 5 10 Airsquats 5 Burpees rest 3 minAnother long one for a Saturday . Should be able to keep moving through each movement in the Amraps . 1st AMRAP aiming for 6+ rounds -2nd AMRAP 5+ rounds - 3rd AMRAP 6+ Rounds . Metcon (AMRAP - Rounds and Reps)AMRAP 7 20 Back Stepping Lunges unweighted/weighted 20 Mountain climbers rest 3 min Scaled/Silvers: AMRAP 5 10 Back Stepping Lunges 10 Mountain climbers rest 3 min Metcon (AMRAP - Rounds and Reps)AMRAP 7 15 Pushups 30 Double Unders / Single Unders / High Knees Scaled/Silvers: AMRAP 5 10 Pushups 20 Double Unders / Single Unders / High Knees

Friday 10th April Join us for our online Solidarity competition while we are all stuck inside - it's free!  https://competitioncorner.net/events/3777/register Warm-up 5 rounds 2 inchworms 4 burpees 6 straigt leg situps Metcon (Time) For Time: 40-30-20-10 Inverse or Bent over row 10-20-30-40 Tuck Crunches or Sit-ups Silvers/Scaled 30-20-10 Inverse or Bent Over Row 10-20-30 Tuck Crunches or Sit-ups "Can you tell I'm having fun beasting your upper body then lower body. My theory is the more tired and sore I make you the less likely you are to leave the house and contract something awful. Is it working? First thing to note here is that this is a lot of volume, the inverse row should be spicy and I'm not expecting unbroken from anyone, however I'm also not expecting teeny tiny little sets of 2s and 3s. There's been a lot of strict pulling with this Online programming so you should all be sailing through this. I imagine by now that you all have a special place where you do this, dining room table is my go to, if you have a really light table then you can just pile a load of weight on top of it to make it more stable, obviously the risk of it collapsing and mildly crushing you is increased but the added adrenaline should get your through the WOD quicker. You can also use a door way or a towel wrapped round a sturdy stair post. The good news is that there is [...]