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