8:30am, 10:00am, 11:00am level 1 Partner Workout: 18:00 clock  Every 3 minutes: Min 1: Partner 1 does hand release pushups  Min 2: Partner 2 does weighted lunges (75/55)

6:00am, 6:00pm Warm Up  :30 jump rope 5:00 AMRAP of 6 slow mountain climbers 6 kipping swings 8 light kettlebell swings 8 no bar thrusters :30 jump rope WOD

6:00am; 11:00am Prime Time; 12:00pm Lunchtime CrossFit; 6:00pm Strength Bench Press take 14:00 to find your 8 rep max. Work your weight down to 50% of that by 16:00

6:00am, 6:00pm Warm Up  5:00 cardio of choice 20 big fwd shoulder circles (10R/10L) 30 small (arms out) shoulder circles (15 fwd/15 bkwd) 20 lunge and twists 10 scorpions

6:00am, 10:00am 1 on 1, 11:00am 1 on 1, 6:00pm Skill: L-SIT HOLD Max L-Sit Hold for time on -parallettes -benches -boxes -rings WOD “Mary” 20:00 AMRAP of: 5

6:00am, 9:00am 1 on 1, 6:00pm, 7:00pm level 1 Strength: hang power clean 5-5-5-5 WOD: 8 shuffles 8 pushups AMRAP situps in remaining time 2:00 for each round 5

6:00am, 6:00pm skill: written on white board WOD: 25 kettlebell swings 25 sit-ups 5 wall walks 1:00 rest 5 rounds for time including rest *decrease wall walks by 1

6:00am, 5:00pm 1 on 1, 6:00pm Strength: Sumo Deadlift 3-3-3-3 WOD: Tabata These: – hand release pushups – pistols – mountain climbers – situps Mobility Minimum: 1:00 bushman’s pose

8:30am, 10:00am Prime Time Fitness, 11:00am Level 1 Partner WOD: 18:00 EMOTM Min 1: partner A does 6 dumbbell squats 10 alternating leg box dips while partner B hangs

6:30am, 5:30pm strength: bench press 5-5-5-5 WOD: ”Annie” 50-40-30-20-10 of double unders sit-ups *please set your profile up on Zen Planner if you have not yet and download the