Wednesday 30th April

Conditioning

Either:

Run 5 x 800m rest 1:1

Or

Row 3 x 1km rest 1:1

Tuesday 29th April

Warm up

Mobilise as necessary

Row 500m at about 60% effort

EMOM 5 mins

6 burpees

Strength

Strict press 9 sets of 3 reps at 65%, concentrating on speed on each rep and perfect technique.

Work to a 1RM strict weighted pull up

Metcon

For time

Row 500m

5 chest to bar pull ups

Row 400m

10 chest to bar pull ups

Row 300m

15 chest to bar pull ups

Row 200m

20 chest to bar pull ups

Monday 28th April

Warm up

Mobilise as necessary

Glute activation drills

10 min EMOM

Odd mins 10 air squats

Even mins 5 burpees

Strength

Work to a 1RM back squat with no belt

Olympic weightlifting

EMOM 10 mins 1 snatch

Metcon

15 min AMRAP

5 toes to bar

10 burpees

15 box jumps 24/20

Finisher

2 sets of max ring l-sit hold

Sunday 27th April

CrossFit.com

Saturday 26th April

Warm up

Mobilise as necessary

EMOM 5 mins

5 press ups

3 inch worm

5 air squats

Olympic Weightlifting

Work up to a heavy snatch

Strength

Work to a 1RM bench press

Metcon

For time

50 double unders

Then

21-15-9

Power snatch 40/30

Toes to bar

Then

50 double unders

Finisher

2 sets of max reps hollow rocks

Friday 25th April

Rest day

Enjoy!

Thursday 24th April

Warm up

mobilise as necessary
glute activation as yesterday
emom 6 mins
1 burpee
3 squats
5 inch worm

Strength

Back squat 12 sets of 2 reps at 80%
Deadlift 6 sets of 1 rep at 65%

Olympic Weightlifting

work to a 1RM power snatch

Metcon

'Helen'
3 rounds for time
400m run
21 kettlebell swings
12 pull ups

Wednesday 23rd April

Warm up

Mobilise as necessary 

Glute activation http://youtu.be/Xpm36n5UhfQ

Olympic Weightlifting

Work to a 1RM clean and jerk

Met Con

15 minute AMRAP

200m run

21 Kettlebell swings 24/16

15 bar over burpees

9 deadlifts 100/65

Finisher

2 sets max l-sit

Tuesday 22nd April

Warm up

Mobilise as necessary

EMOM 10 minutes

Even minutes - 9 burpees

Odd minutes - 5 inch worm

Strength

Strict press 9 sets of 3 reps at 65% of 1RM

Olympic Weightlifting

EMOM 10 mins

1 x jerk

Metcon

6 rounds for time

5 front squats 70/45

10 down ups

Finisher

100 band pull downs

Monday 21st April

Warm up

Mobilise as necessary

Row 250m for time

Strength

Establish a 1RM back squat WITHOUT OLYMPIC WEIGHTLIFTING SHOES

Olympic Weightlifting

EMOM for 8 minutes

2 cleans 1 jerk

Metcon

7 rounds for time

400m run

20 Kettlebell swings 24/16

1 min rest between rounds

Finisher

2 sets of max l-sit hold

Rest Day

If you feel like you have to move, either

Run 5k for time

Or

Row 3km for time

Saturday 19th April

WOD

3 misn to complete as much of the following as you can

10 burpee over box jumps

20 toes to bar

30 push press 50/35

40 kettlebell swings

50 sit ups

Rest 3 mins

6 mins to complete as much as possible

10 burpee over box jumps

20 toes to bar

30 push press 50/35

40 kettlebell swings

50 sit ups

Rest 3 mins

For time

10 burpee over box jumps

20 toes to bar

30 push press 50/35

40 kettlebell swings

50 sit ups

Friday 18th April

Warm up

Mobilise as necessary

2 rounds NOT for time

10 burpees

30 seconds nose-to-wall handstand hold

Strength

Establish a 1 rep max strict press

Metcon

20 minute AMRAP
400m run
Max reps unbroken strict pull ups

Score is total number of pull ups

Thursday 17th April

Warm up

Mobilise as necessary

EMOM 10 minutes

Even minutes 9 burpees

Odd minutes 10 air squats

Olympic Weightlifting

EMOM 10 minutes, 1 x snatch

Strength

Back squat 12 sets of 2 at 75%

Deadlift 6 singles at 65%

Metcon

15 minute AMRAP

21 thrusters 45/30

15 over box jumps

9 toes to bar

Finisher

2 sets of max l-sit hold

Wednesday 16th April

Conditioning

Choose between the following:

Every two minutes for 8 sets, run 400m

Or

10 x 250m row with 15 seconds rest between sets

Tuesday 15th April

Warm Up

Mobilise as necessary 

EMOM 10 minutes

5 burpees

4 air squats

3 press ups

Olympic Weightlifting

Work to a 3 rep max 'touch and go' clean

Strength

Bench press 9 sets of 3 (3 sets wide grip, 3 sits close grip then 3 sets normal grip) at 65% of yesterday's max.

Met Con

5 rounds for time

20 double unders

20 overhead squats 40/30

Finisher

100 band pull downs

http://youtu.be/jBmBHpVuRVU

Monday 14th April

Warm Up

mobilise as necessary, then

3 rounds NOT for time

10 inch worm

10 press ups

10 box jumps 24/20

Strength

Powerlifting Total

3 attempts at each of the following 3 lifts

Back Squat

Bench Press

Deadlift

Score is sum total of your best of each lift.

Conditioning

perform the following triplet for time, once every two minutes, for 5 total sets (10 minutes)

5 toes to bar

10 burpees

15 box jumps 24/20

Record times for each round

Finisher

Hold reverse plank for max time with a 20kg plate on your stomach

http://www.allthingsgym.com/weighted-reverse-plank/

Scores

I'm most interested in powerlifting totals. Post best of each lift plus total to comments either here or on the Facebook page, in the following format: squat/bench/deadlift/total. Let's see how many BDC big dogs are in the 1000lb club. Videos/YouTube links encouraged.

Let's get the new BDC off with a bang!

http://youtu.be/HXhY_9TKE_E