Warm up of the week(8)
10 jing jangs
10 arm circles foward and backwards
10 heels to rear
10 plyo
10 inchworms
10 lunges
10 hollow rocks
10 halo
10 goodmornings
10 pvc press
1:00 min pigeon per side

Intervals
c/o Alchemy 365
A10:

2 Rounds –

30 seconds:
Single Arm Plank (right)

30 seconds:
Single Arm Plank (left)

3 minutes:
11 Single Arm Push Press (right)
11 Single Arm Push Press (left)
22 Butterfly Sit-Ups

30 seconds:
Plank Hold

30 seconds:
Rest

A single arm plank is done from a high plank by then lifting one arm parallel to the floor, bicep next to the ear. Aim to keep shoulders and hips square to the floor.

Finisher
50 deadbugs
1:00 samson stretch

For Time

• 100 DU
• 50 WallBall
• 25 C2B Pull Up
• 50 WallBall
• 100 DU

TIMES TO BEAT

Beginner athlete: 15min 28sec
Average athlete: 12min 53sec
Advanced athlete: 10min 19sec
Elite athlete: 7min 44sec
Regional athlete: 6min 42sec

3 rounds for time of:

50 squats
7 strict muscle-ups
10 hang power cleans

Women 95 lb. Men 135 lb.

10 Squat
10 Box jump
Row until the 3th. min. max cal

Rest 3min after each round.

FT
30-27-24-21-18-15-12-9-6-3 (reps per team)

partnered WB 9/6 kg
partnered weighted situps 9/6 kg
partnered DL 100/60 kg

In a 1:30 Window:
9 Power Cleans (115/85)
9 Front Squats (115/85)
9 Push Jerks (115/85)
Time Remaining: Max Ring Muscle-ups
... Rest :30 Seconds then proceed to A2

3 Rounds
1000m Row
500m Running
15 Burpees

Windmill 5x5/5reps, moderate/warm up, rest 1min

5x 5+5reps power clean and fr.rack squat
Double heavy kb, 2min rest

5x 10reps (each hand) tactical snatch+push
Challenging, 1min rest

5x 5/5reps kb BOR
Heavy, 30sec rest.

4rft

15 ring rows on box
10 box jump overs
5 power cleans @100kg
1 rope climb

3 Sets Not For Time:
7 Kettlebell Turkish Sit-ups
:20 Dual Kettlebell Split Stance Iso Hold (Left)
:20 Supinated Grip Dead Hang
:20 Dual Kettlebell Split Stance Iso Hold (Right)
1st iteration (of 3) in this Wednesday primer. Set the baseline today.