Monday 30th September

Snatch

7 min OMEM
1 x Snatch

Back Squat

Establish a 1RM

Accessory

4x8 Good Morning

4x8 Barbell Step Up 24"

Met Con

7 min AMRAP

3 Cleans 70/40

6 Front Rack Lunges 70/40

9 Front Squats 70/40

Friday 27th September

Jerk

Work to a 1RM

Bench Press

1x5@40%, 1x5@50%, 1x3@60%, 1x5@75%, 1x3@85%, 1xMax Reps @95%

Met Con

5 min AMRAP

3 Thrusters 70/40

6 Burpees

9 Box Jumps 30/24

Wednesday 25th September

Clean and Jerk

5 min OMEM

1 x Clean, 1 x Front Squat, 1 x Jerk, 1 x Front Squat

Deadlift

1x5@40%, 1x5@50%, 1x3@60%, 1x5@75%, 1x3@85%, 1xMax Reps@95%

Met Con

20 Minute AMRAP

400m Run

21 Kettlebell Swings 24/16

12 Pull Ups

Tuesday 24th September

Strict Press

1x5@40%, 1x5@50%, 1x3@60%, 1x5@75%, 1x3@85%, Max Reps@95%

Weighted Pull Ups

5x5 heavy as possible

Met Con

For Time

10 Overhead Lunges 50/30

200m run

10 Overhead Squats 50/30

200m run

10 Front Rack Lunges 50/30

200m run

10 Front Squats 50/30

200m run

Monday 23rd September

Snatch

7 min OMEM

1 x Snatch

Back Squat

1x5@40%, 1x5@50%, 1x3@60%, 1x5@75%, 1x3@85%, 1x Max Reps @95%

Met Con

'Mary'

20 minute AMRAP

5 Handstand Press Ups

10 Pistols (5 each leg)

15 Pull Ups

Sunday 22nd September

Rest/Catch Up

Get some mobility stuff done today, as we start the final week of this cycle on Monday and it's going to be heavy!

As most of you know, I have spent this weekend at CrossFit Bath on the CrossFit Powerlifting Certification, learning Westside Barbell's Conjugate Method, taught by AJ Roberts. Give him a search on YouTube, and you'll see some incredibly impressive lifting!

Expect these methods to be appearing in BDC Programming soon!

Saturday 21st September

Olympic Total

Snatch for 1RM

C&J for 1RM

Strength

5x5 Weighted Pull Up

3 x Max Reps Handstand Press Ups

Met Con

8 Minutes OMEM

5 x Box Jumps 24/20

6 x Air Squats

7 x Press Ups

Remainder of the minute, max reps Burpees. Score is total Burpees.

Friday 20th September

Skill

Spend 15 minutes practicing static freestanding handstand hold.

Bench Press

1x5@40%, 1x5@50%, 1x5@60%, 1x3@80%, 1x3@85%, Max Reps @ 90%

Met Con

For time

Row 1km

Thursday 19th September

Rest/Catch Up

It's been a gruelling few days, and I am hanging out, so I guess everyone else is too. Rest up tomorrow, but don't be lazy, MOBILISE. Express range of motion, or lose it, it's that simple. Last Thursday I got good feedback from linking my favourite videos and blogs, so it will become a regular thing. So here is a couple of my favourites from the interwebs.

The coolest video to include an accordion. FACT.
http://youtu.be/dbvfGIieLZg

Kipping everything.
http://youtu.be/UKp7fBtj81c

This one is going up because its nice to see Dimitry Klokov is actually human, and will hang out when working at high intensity, even if it is kids weight for him!
http://youtu.be/CfcmKtWb9LE

Freestanding handstand press up progression.
http://youtu.be/cbqHHcTHKdo

Wednesday 18th September

Jerk

Work to a 2RM

Deadlift

1x5@40%, 1x5@50%, 1x5@60%, 1x3@80%, 1x3@85%, 1xMax Reps@90%

Met Con

For Time

50 Double Unders

21 Power Cleans 80/50

1 Rope Climb

15 Chest to Bar Pull Ups

1 Rope Climb

9 Handstand Press Ups

1 Rope Climb

9 Toes To Bar

1 Rope Climb

15 Ring Dips

1 Rope Climb

21 Wallballs 8/6

50 Double Unders

Tuesday 17th September

Skill/Strength

Establish a Max Reps Unbroken Double Unders.

Establish a Max Reps Unbroken Pull Ups

Clean

5 Minute OMEM

3 x Clean (Must be touch and go)

Strict Press

1x5@40%, 1x5@50%, 1x5@60%, 1x3@80%, 1x3@85%, 1xMax Reps @90%

Met Con

'Cindy'

20 Minute AMRAP

5 Pull Ups

10 Press Ups

15 Air Squats

Monday 16th September

Snatch

6 minutes, OMEM

2 x Snatch (must be touch and go)

Back Squat

1x5@40%, 1x5@50%, 1x5@60%, 1x3@80%, 1x3@85%, Max reps @ 90%

Met Con

50 Double Unders, then

4 Rounds for time

3 Cleans 60/40

6 Handstand Press Ups

9 Toes To Bar

200m Shuttle Sprint (50m shuttles)

Friday 13th September

Clean

15 mins to work to a 3RM

Bench Press

1x5@40%, 1x5@50%, 1x5@60%, 1x5@75%, 1x5@80%, 1x5@85%

Met Con

10 minute AMRAP

5 Ring Dips

10 Toes To Bar

400m Run

Thursday 12th September

Today, we rest. If everyone else feels the same as I do, I'm sure the rest day is welcome. However, if anyone wants to partake in a touch of Active Recovery, there is a light, mobility-themed session on the board in the gym. For those who don't want to do the Active Recovery, pick your three biggest mobility weaknesses, and spend a few minutes on each one. Try to spend 20-30 minutes on this, spread it through the day if you like. If you get bored with no training, here are a few of my current favourite videos and articles. They should entertain you.

The Revolution:
http://70sbig.com/blog/2012/09/the-revolutionary-guide-to-manly-short-shorts/

The Revolution Part 2:
http://70sbig.com/blog/2012/10/the-revolution-part-2/

Take Back The Tank Tops
http://70sbig.com/blog/2013/07/take-back-the-tank-tops/

Chalk This Up
http://m.youtube.com/watch?v=hHwDYW8Rmzw

Summoning The Demons
http://m.youtube.com/watch?v=iidEV2uv9vY

Wednesday 11th September

Warm Up

8 Minutes OMEM

3 x Inch Worm

3 x Burpees

3 x Air Squats

Jerk

Work to a 1RM

Deadlift

1x5@40%, 1x5@50%, 1x5@60%, 1x5@75%, 1x5@80%, 1x Max Reps @85%

Met Con

3 Rounds For Time

20 Burpees

20 Wall Balls 8/5

20 Pull Ups

20 Pistols

20 Kettlebell Swings 24/16

20 Sit Ups

20 Air Squats

Tuesday 10th September

Clean

7 min OMEM

1 x Clean, 1 x 1+1/4 Front Squat @ 80%

Strict Press

1x5@40%, 1x5@50%, 1x5@60%, 1x5@75%, 1x5@80%, 1x Max Reps @ 85%

Met Con

5 Rounds For Time

400m Run

5 x Chest To Bar Pull Ups

10 x Front Rack Lunges 50/30

10 x Push Press 50/30 

Monday 9th September

Snatch

7 min OMEM 1 x Snatch at 80%

Back Squat

1x5@40%, 1x5@50%, 1x5@60%, 1x5@75%, 1x5@80%, 1xMax Reps @85%

Met Con

4 Minute AMRAP

3 Power Snatch 60/40

3 Overhead Squat 60/40

Rest 1 Minute

4 Minute AMRAP

Burpee Box Jumps 24"

Rest 1 Minute

4 Minute AMRAP

3 Power Cleans 60/40

3 Front Squats 60/40

Score is total reps across all 3 AMRAPS.

Friday 6th September

Bench Press

Work to 1RM

Met Con

23 minute AMRAP

5 Front Squat 40/25

9 Push Press 40/25

19 Thrusters 40/25

90 Double Unders

Happy belated birthday Chay!

Thursday 5th September

Due to Thursday being our regular rest day, Chay's birthday WOD will be delayed until tomorrow. I'm going to guess you are all suffering today, so GO DO SOME MOBILITY!!!

Claim back some range of motion and express it. Any questions, ASK!

Happy Birthday Chay

http://mopeilitywod.com/

Wednesday 4th September

Belated birthday WOD for Boonedog!

Deadlift

Work to a 1RM

Power Clean

5 x 3 heavy as possible

Met Con

29 minute AMRAP

1 Deadlift  150/100

9 Over-bar-Burpees

84 Wall Balls 8/5

Tuesday 3rd September

Strict Press

Work to 1RM

Jerk

5 x 3 as heavy as possible

Met Con

For Time
31 Calorie Row

then 3 Rounds
9 Strict Pull Ups
8 Burpees
2 Cleans 80/55

then, 31 Calorie Row

 Happy Birthday Grimmy

Monday 2nd September

Time to re-test some 1 Rep Maxes!

Squat

Work to 1RM

Snatch

3 waves of 4 x 1. Start at 70% and increase the weight for each rep. Start each wave slightly heavier than the last. For example

W1 70-75-80-85

W2 75-80-85-90

W3 80-85-90-95

If you feel good, keep going.

Met Con

Row 500m

Rest 1.30

Run 400m

Rest 1.30

Row 500m

Rest 1 minute

Run 400m

Rest 1 minute

Row 500m

Rest 30 seconds

Run 400m

Every time your row time increases by more than 5 seconds, incurr a 25 burpee penalty. Same rule for the run. Burpees will be performed as a separate WOD, for time, at the end. Score is time taken for Burpees, so if you do not incurr any burpee penalty, score is 0.