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)