Monday
Movements screening, We will be doing a full movement screen on all our athletes. 
This will really allow us to analyse how you move and areas we need to strengthen and mobilise for you. 
5 RFT: Handstand Push Ups, Pull Up (Chest To Bar)s and Dumbbell Walking Lunges
5 rounds for time of:
6 Handstand Push Ups
12 Pull Up (Chest To Bar)s
24 Dumbbell Walking Lunges 16/12kg
Tuesday
Over head mobility: 
Lat roll 
Pec on ball 
Lat stretch
3 rounds
Bar stretch
Active wall touches
Dead bug
Coaching Turkish get up
WOD
Pairs WOD 2 rounds (24 mins)
Row 1:45 mins
Rest 2:15 mins 
Bike 1:45 
Rest 2:15
Turkish get ups 1:45
Rest 2:15

Wednesday
Front squat 
60%x3 5 second negative on reps 1&2
65%x3 5Second negative on reps 1&2
70%x4
80%x3
80%x3
85%x2
WOD
WOD
4 rounds for time 
21 Double unders
9 Thrusters 
Rx 40/25kg

Thursday
EMOTM for 10 
Bar or very light
3 position clean + 1 Jerk:
Pockets + Mid thy + knee 
Clean & jerk 
60%x2
70%x2
70%x2
80%2
80%x2
WOD 8 Minute amrap
12 Russian Kettlebells swings
12 Push press KB 
12 Box jumps
RX 24/16kg
 
Friday
Box Dip holds 2 seconds
10 reps – rest 30 seconds 
rest 30 seconds
repeat 
 
60 seconds Dead bug – Feet down
Straight into 60 seconds feet up
A-T-I prone with 1.25kg plates
8-8-8 – 1 second hold in each position 
Every 2 mins
Good mornings 
4 x 6 Climbing
Good morning 
4 x 4 @ 60%
As many reps in 14 mins as you can of:
400m  Run
50 Toes-to-bars
40 Wall Balls, 20/14 lbs, 10/9 ft
30 Cleans, 135/95 lbs
20 Muscle-ups

Saturday
Deadlift
5 x 1 x 80%