Week Beginning Monday 24th August 2015

Monday		Tuesday		Wednesday		Thursday		Friday		Saturday
Warm Up		Warm Up		Warm Up		Warm Up		Warm Up		Warm Up
5 walkouts 10 KB swings 5 pike pressup x3		5 pressups 5 supermans 5 pike pressups x3		Burgener warm up x3 with PVC pipe x 2 with 10kg bar x 1 with 20kg bar		10 mins du practice		closed		circuit run 10 kossack squats x2
Mobility		Mobility		Mobility		Mobility		Mobility		Mobility
test split jerk position with OH arms hip flexors / t-spine shoulder OH position retest		test front rack shoulder reset retest front rack retest		test OH squat 10 dislocations OH position ankles retest		test front rack shoulder reset retest front rack retest		closed		hips ankles hip flexors
Stability		Stability		Stability		Stability		Stability		Stability
split jerk hold		handstand hold		bar squat hold		alap plank hold		closed		bar squat hold
Strength/Skill		Strength/Skill		Strength/Skill		Strength/Skill		Strength/Skill		Strength/Skill
1 strict press 1 push press 1 push jerk 1 split jerk EOMOM 16 mins		15 mins to find 2 rm bench press		1 power snatch 1 hang power snatch 1 high hang snatch EMOM 15 mins		5 x 5 front squat		closed		5 x 5 zercher squat
WOD		WOD		WOD		WOD		WOD		WOD
1 wall ball 10 deadlifts 2 wall balls 9 deadlifts 3 wall balls 8 deadlifts etc until 10 wall balls 1 deadlift for time 70kg / 50kg		15 thrusters 3 feet up ring rows 12 thrusters 6 feet up ring rows 9 thrusters 9 feet up ring rows 6 thrusters 12 feet up ring rows 3 thrusters 15 feet up ring rows (42.5kg / 30kg)		Circuit 1 min on each total reps Back extension with KB hollow rocks bent over barbell rows L-sit leg raises superman rocks spiderman pressups rest 1 minute repeat		Annie 50-40-30-20-10 situps and double unders		closed		partner wall ball throws x 20 (10 each) Circuit MB run x5 for time

Week beginning 17/08/15

Monday		Tuesday		Wednesday		Thursday		Friday		Saturday
Warm Up		Warm Up		Warm Up		Warm Up		Warm Up		Warm Up
1 circuit run 10 banded OH lunges 5 pressups x2		5 walkouts 10 kb swings 20DU		2 mins du practice 2 mins boxing 2 mins walking lunges 2 mins pressups		walking lunges 2 lengths crab walks 2 lengths		closed		5 pressups 10 KB sqings 20 DU
Mobility		Mobility		Mobility		Mobility		Mobility		Mobility
t spine hips shoulders		hamstring floss shoulders		calves quads shoulders		front rack lats t spine		closed		hips shoulders t spine
Stability		Stability		Stability		Stability		Stability		Stability
handstand holds		active hang 30 seconds		ring holds		bar squat hold		closed		bar squat holds
Strength/Skill		Strength/Skill		Strength/Skill		Strength/Skill		Strength/Skill		Strength/Skill
15 mins to find heavy 5 OH squats		15 mins to find heavy 6 deadlift		5 weighted ring dips x5 5 pullups x 5		1 snatch balance 1 power snatch 1 snatch		closed		double dip squats 5 x 5
WOD		WOD		WOD		WOD		WOD		WOD
5 power cleans 10 barhop burpees x 7 for time 60kg/30kg		Nancy 400m run 15 OH squat (42.5kg/30kg)		thruster party 2 reps EMOM 15 mins		5 burpee box jumps 5 ring pullups 5 pressups AMRAP 12 mins		closed		5 hspu 5 box jump 5 thrusters AMRAP 9 mins (42.5kg/30kg)