Week Beginning Monday 03/08/15

Monday		Tuesday		Wednesday		Thursday		Friday		Saturday
Warm Up		Warm Up		Warm Up		Warm Up		Warm Up		Warm Up
5 walkouts 10 supermans 10 situps x3		10 PVC dislocations 5 pressups 10 hollow rocks x3		10 PVC dislocations 5 pullups 10 air squats x3		10 PVC dislocations 10 supermans 10 situps x3		5 pullups 5 pressups 5 supermans 10 KB swings x2		10 PVC dislocations 10 KB swings 5 pressups x3
Mobility		Mobility		Mobility		Mobility		Mobility		Mobility
hamstring floss hip flexors ankles		chest - ball shoulders hips		shoulders front rack t spine		shoulders t spine lats		hips shoulders front rack		shoulders lats hip flexors
Stability		Stability		Stability		Stability		Stability		Stability
ALAP SA plank		ALAP SA plank		ALAP SA plank		ALAP SA plank		ALAP SA plank		ALAP SA plank
Strength/Skill		Strength/Skill		Strength/Skill		Strength/Skill		Strength/Skill		Strength/Skill
Deadlift 5 x 3 (5 x 5 +)		Bench Press 5 x 3 (5 x 5 +)		Handstand practise		E2MOM 1 snatch balance 1 power snatch 1 snatch 1 OH squat		back squat 5 x 3 (5 x 5 +)		Split Jerk practice
WOD		WOD		WOD		WOD		WOD		WOD
10 rounds for time 5 HSPU 10 pistol squats 15 pullups		Fran 42.5kg / 30kg		Bear Complex 1 power clean 1 front squat 1 push press 1 back squat 1 push press x 7 7 rounds increase weight as you like		20 dumbbell snatches 15 dumbbell bent over rows 10 dumbbell thrusters 10 renegade rows AMRAP 12 mins		EMOM 16 mins Clean and push jerk		Complete 100 situps stop every minute and complete 3 burpees