A | B | C | D | E | F | G | H | |
---|---|---|---|---|---|---|---|---|
1 | No block | Sunday | Monday | Tuesday | Wednesday | Thursday | Friday | |
2 | time allotment | 1/2 | 1/3 | 1/4 | 1/5 | 1/6 | 1/7 | |
3 | Anagrams | All day long | An Anagram for "Covid Self Quarantine is... "Advance Finest Liquor". | "Egocentric" is an anagram of "Geocentric" I guess the world really does revolve around me... | Slot machines = Cash lost in me | The morse code = here come dots | The inventor of the anagram died today. May he erect a penis. | |
4 | Warmup | 5 min | 3 rounds: toy soldier, 10 body rocks, 5 burpees | 3 rounds: 3 clean bar warmups, bar hang, 1 lap bear | 3 rounds: 3 snatch bar warmups, 5/5 hip touches, 30 sec jump rope | 3 rounds: 10 kip swings, crab walk, twisted lunges | 3 rounds: monkey, 10 push ups, 15 sit ups. | |
5 | Skill | 5 min | Death stretch | Grease the groove | Grease the groove | Shoulder band stretches | It band foam roll | |
6 | Strength | 15 min | 5x5 Overhead Squats | 5x5 Deadlift | ALT 5: (x) strict toes to bar, 5 shoulder presses | Every 2 min for 12 min: 3 position snatch | ALT 5: 5/5 kb windmill, 5 bent over barbell rows | ALT 5: 3/3 back rack lunges, skin the cat |
7 | Workout | 15 min | 3REFT: 5 pullups, 10 reverse burpees, 15 v-ups, 10 reverse burpees, 5 pullups, rest 2 min | 2 REFT: 15/15 russian twist, 15 box jumps, 15/15 grasshoppers, 15/15 split jumps, 15/15 russian twists, 15 jumping squats, rest 2.5 min | 15 hang cleans, 50 sit ups, 12 hang cleans, 40 sit ups, 9 hang cleans, 30 sit ups, 6 hang cleans, 20 sit ups, 3 hang cleans, 10 sit ups | 3 REFT: 1/1 Turkish get up, 30 goblet squats, 10/10 kb step ups, 1/1 Turkish get ups, 2 min rest. | 3 rounds: 1 min amrap jump rope, 30 sec rest, 1 min amrap burpees, 30 sec rest, 1 min amrap supermans, 30 sec rest. | 3 rounds: 12 toes to bar, 1 lap bear, 15 push presses, 1 lap bear walk, 2 min rest |
8 | Ending | 5 min | Seated forward bend, plow | Triangle, hurdlers stretch | Childs pose, down dog | Logs on the fire, seated straddle | Death stretch |