Thursday 31st October

Clean and Jerk

Work to a 1RM Clean and Jerk

Strength

Front Squat Box Squat 12 sets of 2 reps at 80%

Deadlift 6 sets of 1 rep at 65%. If you feel strong, add a band. Concentrate on speed and technique.

Accessory Work

4 x 8 Barbell lunges

4x 10 Banded kettlebell swings

Met Con

For time

50 Double Unders

10 Power Cleans 80/50

20 Burpees

30 Kettlebell Swings 24/16

40 Air Squats

500m Row

40 Air Squats

30 Kettlebell Swings 24/16

20 Burpees

10 Power Cleans 80/50

50 Double Unders

Tuesday 29th October

Jerk

OMEM for 5 minutes

2 x Push Jerks

Strength

Bench Press 9 sets of 3 (3 sets wide, 3 sets close, 3 sets normal) at 65%

Accessory Work

4 x 5 Weighted Pull Ups

4 x 30 second L-Sit hold

Met Con

15 minute AMRAP

400m Run

20 Press Ups

20 Sit Ups

20 Air Squats

Monday 28th October

Snatch

Work to a 1RM Snatch

Strength

Work to a 1RM Deadlift

Accessory Work

4 x 8 Good Mornings

4 x 8 Hanging straight leg raises

Met Con

For Time

21-15-9

Thrusters 60/40

Box Jumps 30/24

Saturday 26th October

In a 60 minute window...

0-10 mins 

4 attempts at max effort unbroken double unders

10-30 minutes

21-15-9

Power Snatch 40/30

Toes To Bar

400m Run

30-40 minutes

Establish your fastest time for 50m sled drag with 100/65. You may have as many attempts as you like inside ten minutes.

40-60 minutes

Mobility work!

Friday 25th October

Strength

1RM Bench Press

Accessory

4 x Max ring muscle ups

4 x Max distance handstand walk

Met Con

10 Split Jerk (alternating) 70/40

100m run

8 Split Jerk 70/40

100m run

6 Split Jerk 70/40

100m run

4 Split Jerk 70/40

100m run

2 Split Jerk 70/40

Runs to be done as 50m shuttles.

Thursday 24th October

Clean and Jerk

Every 45 seconds for 6 minutes

1 x Clean and Jerk

Strength

Front Squat Box Squat 12 sets of 2 reps at 75%

Deadlift 6 sets of 1 at 65%

Accessory Work

4 x 4 Barbell Step Ups

Met Con

4 minute AMRAP

8 Back Squat 40/30

8 Push Press 40/30

1 minute rest

4 minute AMRAP

8 Burpees

50m Sled Drag 60/40

1 minute Rest

4 min AMRAP

8 Front Rack Lunges 40/30

8 Toes To Bar

Wednesday 23rd October

Skill

20 minutes to work one or two of the following skills:

Handstands

Double Unders

Kipping/Butterfly pull ups

Recovery

For 40 minutes, cycle through the following work:

2km Row

400m Sled drag

Maintain a pace at which you can hold a conversation.

Tuesday 22nd October

Jerk

Every 30 seconds for 5 minutes

1 x Jerk

Strength

Push Press 9 sets of 3 at 65%

Accessory Work

4 x Max Strict Pull ups

3 x 10 Unstable Strict Press

Met Con

21-18-15-12-9-6-3

Burpees

Kettlebell Swings 24/16

Wall Balls 8/5

Met con unashamedly stolen from CrossFit Norwich

Monday 21st October

Snatch

Every 30 seconds for 5 minutes

1 x Snatch

Strength

Overhead Squat for 1RM

Accessory Work

4x10 Banded Kettlebell Swings

4x10 Superman Rocks

4x10 X Band Walks (5 steps left 5 steps right)

Met Con

Grace

30 Ground To Overhead 62.5/45

Saturday 19th October

WOD 1

Handstand Walk for distance.

WOD 2

Row 1km for time.

WOD 3

Snatch balance for 1RM

WOD 4

'Griff'

2 rounds for time

Run 800m forward

Run 400m backwards

If you missed 'Nancy' on Thursday, do that instead of 'Griff'

Friday 18th October

Push Press

Work to a 1RM

Accessory Work

Pendlay Row 4 sets of 4

Weighted Ring Dip 4 sets of 4

Met Con

8 minute AMRAP

3 Ground to Overhead 80/50

6 Handstand Press Ups

9 Chest To Bar Pull Ups

12 Pistols (6 each leg)

Thursday 17th October

Clean

5 minutes OMEM

3 x Clean, 1 x Push Jerk

Strength

Box Squat 10 sets of 2 reps at 85%

Sumo Deadlift 6 sets of 1 rep at 65%

Accessory Work

Good Morning 4 x 8

GHD Sit Up 4 x 10

Met Con

'Nancy'

5 Rounds For Time

400m Run

15 Overhead Squat 42.5/30

Wednesday 16th October

Active Recovery

0-10 minutes, row for 30 seconds, rest for 30 seconds

10-20 minutes, sled drag. Use a weight you can sustain a brisk walk

20-30 minutes, row for 30 seconds, rest for 30 seconds

30-40 minutes, sled drag. Use a weight you can sustain a brisk walk

40-60 minutes, mobilise. Hit your 3 biggest trouble spots

Tuesday 15th October

Jerk

6 minute OMEM

3 x Jerks

Strict Press

9 x 3 @ 65%

Accessory Work

4 x 5 Weighted Pull Up

4 x 5 Strict Handstand Press Up/Deficit HSPU

Met Con

3 Rounds For Time

50 Double Unders

40 Sit Ups

30 Kettlebell Swings 24/16

20 Wall Balls 8/5

10 Toes To Bar

Monday 14th October

Snatch

5 minute OMEM

1 x Snatch, 1 x Overhead Squat

Sumo Deadlift

Work to a 1RM Sumo Deadlift

Accessory Work

4 x 8 Barbell Step Ups 24"

4 x 10 Banded Kettlebell Swings

Met Con

7 minutes

30 Thrusters @ 60kg

For the remaining time, max distance sled drag 80kg in 50m shuttles.

Friday 11th October

Jerk

5 min OMEM

2 x Jerk

Strength

Floor Press - work to 1RM

Weighted Pull Up - 1RM

Accessory Work

4 sets of max reps press ups

4 sets of 10 hollow rocks

Met Con

For time

9-6-3

Power Clean 80/50

Bar muscle ups

Scale to chest to bar pull ups if necessary

Thursday 10th October

Clean

8 min OMEM

2 x Power Cleans

Strength

Box Squat 12 sets of 2 reps at 80%

Deadlift 6 sets of 1 at 65%

Accessory Work

4 x 4 Good Mornings

4 x 10 Banded Kettlebell Swings

Met Con

6 rounds for time

500m row

25 Burpees

Wednesday 9th October

Active Recovery

Either:

- Row 6km, or

- Run 5 miles

Then

15 minutes,

Partner sled drags. One drags out for 50m, other drags back 50m. Use a weight that you can sustain a brisk walk.

Then

20 minutes of mobility work.

Tuesday 8th October

Skill

10 mins to practice a skill of your choice.

Strength

Bench Press 9 sets of 3 reps at 65% (3 sets each wide/normal/narrow grip)

Accessory Work

4 x 4 Weighted Ring Dip

3 x 20 Unstable weight bench press

Met Con

6 Rounds for time

400m run

25 Pull ups

Rest 2 minutes between rounds

Monday 7th October

Snatch

5 minute OMEM

1 x Power Snatch, 1 x Snatch

Front Squat

Establish a 1RM

Accessory Work

Overhead Lunge 4 sets of 8 reps (4 each leg)

X-Band Walks 4 sets of 5 steps left/5 steps right

Met Con

10 minute ladder

1 Bear Complex 70/40

10 Burpees
2 Bear Complex 70/40
10 Burpees
3 Bear Complex 70/40
Etc...

'Bear Complex' is:

1 Power Clean

1 Front Squat

1 Push Press

1 Back Squat

1 Push Press (behind the neck)

Sunday 6th October

Rest day

Well earned rest after an epic week of pb's. Enjoy.

New supplement.

http://youtu.be/t-3qncy5Qfk

Best Klokov video yet.

http://youtu.be/_PnubIFKigc

Everybody loves protein.

http://youtu.be/e47NxRtwVDU

Sunscreen.

http://youtu.be/sTJ7AzBIJoI

Saturday 5th October

Snatch

15 mins to establish a 1RM Snatch

Clean and Jerk

15 mins to establish. 1RM Clean and Jerk

Met Con

Nancy

5 rounds for time

400m run

15 Overhead Squats 42.5/30

Friday 4th October

Strict Press

Work to 1RM

Accessory Work

4 x 5 Weighted Pull Up

4 x Max Strict Ring Dips

'DT'

5 rounds for time

12 Deadlifts 70/50

9 Hang Cleans 70/50

6 Push Press 70/50

Thursday 3rd October

Clean

7 minute EMOM

1 x Clean and Jerk

Strength

Box Squat - 12 sets of 2 reps at 75%. Concentrate on speed and technique.

Sumo Deadlift - 6 sets of 1 rep at 65%. Concentrate on speed and technique.

Accessory

A) Good Girl/Bad Girl bands - 4x20

B) Banded Kettlebell Swings - 4x10

C) Supermans - 4x10

'Fight Gone Bad'

3 rounds for total reps, 1 minute on each movement, 1 minute rest between rounds:

Wall Balls 8/5

Sumo Deadlift High Pull 35/25

Box Jumps 24/20

Push Press 35/25

Row for calories

See notes on the board in the gym, any questions, I'll be hanging about the gym most of the day.

Wednesday 2nd October

Mobility

Spend 20 minutes working on your three biggest mobility issues.

Restoration

In a 50 minute window:

0-15 mins

Row 2km

Rest remainder

15-25 mins

Handstand Hold/Walk practice

25-40 mins

In partners, alternate 50m sled drags.

Use a weight that you can walk with at a steady pace

40-50 mins

Skill practice of your choice.

Tekkers session at 1330!!

Tuesday 1st October

Strict Press

9 x 3 @ 65%

Jerk

OMEM 7 Mins

1 x Jerk

Accessory

4 x Max Reps Strict Pull Ups

4 x Max Reps Strict Handstand Press Up

Met Con

4 Rounds For time

30 Double Unders

20 Sit Ups

20 Wall Balls

20 Toes To Bar

20 Hand Release Press Ups

400m Run