Week Beginning Monday 7th September 2015 1rm week

Monday		Tuesday		Wednesday		Thursday		Friday		Saturday
Warm Up		Warm Up		Warm Up		Warm Up		Warm Up		Warm Up
10 KB swings 5 pike pressups 10 air squats x2		5 walkouts 10 air squats 10 superman-hollow rock x3		10 KB swings 10 pressups 10 banded air squats x3		5 mins DU practice		5 box jumps 5 pressups 10 lunges x3		10 banded OH squats 5 walkouts 5 box jumps x3
Mobility		Mobility		Mobility		Mobility		Mobility		Mobility
hips shoulders		hamstring floss shoulders front rack		front rack/shoulder reset T spine hips		front rack hip flexors		shoulders OH pos T spine hips		OH squat therapy
Stability		Stability		Stability		Stability		Stability		Stability
handstand hold bar squat hold		active hang		bar squat hold		jerk hold		bar squat hold		bar squat hold
Strength/Skill		Strength/Skill		Strength/Skill		Strength/Skill		Strength/Skill		Strength/Skill
15 mins to find back squat 1 rm 15 mins to find Strict press 1 rm 5 2 2 2 1 1 1		15 mins to find Deadlift 1 rm 15 mins to find thruster 1 rm 5 2 2 2 1 1 1		15 mins to find front squat 1 rm active hang 15 mins to find bench press 1 rm 5 2 2 2 1 1 1		15 mins to find clean and jerk 1 rm 5 2 2 2 1 1 1 max reps double unders		15 mins to find snatch 1 rm active hang 5 2 2 2 1 1 1 max reps pullups		15 mins to find OH squat 5 2 2 2 1 1 1 max reps pressups
WOD		WOD		WOD		WOD		WOD		WOD
8 min AMRAP 5 box jumps 5 pullups 5 burpees		2:1 x3 wallballs ring rows OH lunges		9 min AMRAP 3 power snatches 6 HSPU 9 box jumps		EMOM 12 mins 5 KB swings 5 ring dips 5 MB air squats		12 min AMRAP 5 power cleans 5 push jerks 10 pullups		EMOM 15 mins 3  hang power snatch 4 barhop burpees 5 air squats

Week Beginning Monday 31st August 2015 Recovery Week

Monday		Tuesday		Wednesday		Thursday		Friday	Saturday
Warm Up		Warm Up		Warm Up		Warm Up		Warm Up	Warm Up
5 walkouts 10 kossack squats 10 air squats 5 Pike pressups x2		10 mins double under practice/ boxing/ box jumps		10 mins double under practice/ boxing/ box jumps		10 mins double under practice/ boxing/ box jumps		10 mins double under practice/ boxing/ box jumps	10 mins double under practice/ boxing/ box jumps
Mobility		Mobility		Mobility		Mobility		Mobility	Mobility
shoulders front rack hips ankles		squat therapy		OH squat therapy		deadlift therapy		squat therapy	shouders T-spine
Stability		Stability		Stability		Stability		Stability	Stability
bar squat holds		bar squat holds		handstand holds		active hang 3 x 30 secs		bar squat hold	active hange 3 x 30 secs
Strength/Skill		Strength/Skill		Strength/Skill		Strength/Skill		Strength/Skill	Strength/Skill
group practice: thrusters SDHP Individual practice HSPU wallballs box jumps		build up to 6 deep pause back squats 50%		build up to 6 deep pause OH squats 50%		build up to 6 deadlift 50% focus on form		build up to 6 deep pause front squats 50%	Handstands/headstand practice HSPU kipping HSPU
WOD		WOD		WOD		WOD		WOD	WOD
#1 100 wallballs 75 box jumps 50 thrusters every time someone swaps in, partner 5 burpees 42.5kg/30kg #2 circuit MB run the other does KB swings circuit MB run the other does KB swings x2 winner is fewest KB swings if time... #3 10 synchronised SDHP 20 HSPU between you x3 for time		20 DB snatches 20 walking lunge AMRAP 9 mins		20 walking lunges 5 HSPU x 7 for time		5 burpee box jumps 20 KB swings AMRAP 12 mins		10 - 1 ring rows, ring dips, pressups	Tabata air squats empty bar thrusters pressups box jumps