Monday

Mobility:
1:30 Banded pec stretch
Skills warm up for WOD
With a partner & running clock: (focus on efficiency & transition between pairs)
0 mins – 2 x5 Power snatch with bar
2 Mins – 2 x 5 Power Snatch @ 40kg
4 Mins – 2 x 5 Thrusters @ 40
6 Mins – 2 x 5 Thrusters @ 50kg
8 Mins – 2 x 3 Clean & Jerk @ 50
10 Mins 2 x 3 Clean & jerk @ 60
12 mins – Work on transition times for bar facing buses.
WORLD THROWDOWN WOD 16.1:
In Pairs:
30 Snatch
30 Pull ups
30 Thrusters
30 Bar facing burpees
30 Clean & jerk
30 Bar facing burpees
30 Thrusters
30 Pull ups
30 Snatch
Scaled jumping pull ups
Tuesday
Mobility 2 sets
30 seconds Ankle flexion with band
30 seconds other side
30 seconds Hips flexor stretch with band
30 seconds Hip flexors stretch with band
15 second tricep stretch
15 second tricep stretch
‘5 RM’ front squat -3s pause on 1st rep
(6 Sets to get there)
For time:
25 Double unders
12-10-8-6-4-2 Toes to bar
Wednesday

In pairs
1 round each.
Partner 1 completes:
IRON SCAP SHOULDER ROUTINE
10 sets unbroken – Using green bands
1 row (A)
1 Rear fly (T)
1 High pull (Y)
1 REAR FLY (T)
Pause for 2 seconds in each shape.
Partner 2 holds forward bend with kettlebell 45 to1:30 seconds (Note teach this carefully)
EMOTM for 5 mins
10 second L-sit hold
20 Second Chest to wall hold – Focus on Pelvis being tucked in.
10 mins in pairs focusing on:
1 x forward Pull overs + 1 x Hips to bar (back ward pull over)
30 seconds on 30 seconds off for 16 Mins AMRAP of:
25 Box jumps
25 Ring dips
25 Burpees
Note scale ring dips to press ups if cant do ring dips.
Thursday
2 sets
30 seconds Banded Pec stretch
30 seconds Lat stretch on rings
Overhead squat – full depth
5×3 climbing
10 rounds for time
3 Power Clean
3 Chest to bar pull ups
RX 60kg
RX+ 70 & Muscle ups
Friday

2×3 strict press
2×3 push press
2×3 Push jerk
Climbing each set
WOD EMOTM Moving Stations for 16 mins
4 stations:
-American KB swings
-Wall balls
-ROW (Cals)
-Rest
Score = Total reps
Saturday
9:45 class
Warm up
EMOTM for 8 mins alternating
Pull ups max
Handstand hold – 20-30 seconds
Strength
5 Mins skills warm up on Hang clean
Every 2 mins for 12 mins
1 x hang clean + 5 Front squats
WOD 10 Minute amrap
Skipping 50
Press ups 5
Knees to chest 5
11am Class:
Snatch (no powers) E2MOTM
3@50%, 3@60%, 2@70%, 1@80%, 1 Bonus – no misses
“Bulger”
Ten rounds of:
Run 150 meters
7 Chest to bar pull-ups
135 pound Front squat, 7 reps
7 Handstand push-ups
Canadian Forces Corporal Nicholas Bulger, 30, of Peterborough, Ontario, assigned to the 3rd Battalion of Princess Patricia’s Canadian Light Infantry, based out of Edmonton, Alberta, died July 3, 2009 while on patrol in the Zhari district of Afghanistan when an improvised explosive device exploded near his vehicle. Cpl. Bulger is survived by his wife Rebeka, and daughters Brookelynn and Elizabeth.