| A | B | C | D | E | F | G | H | ||
|---|---|---|---|---|---|---|---|---|---|
1 | Clean & Jerk + toes to bar, Week 3/10 | Time allotment | Sunday | Monday | Tuesday | Wednesday | Thursday | Friday | |
2 | Date | Yay | 12/15 | 12/16 | 12/17 | 12/18 | 12/19 | 12/20 | |
3 | Lost Cities | All day long | Cahokia | Skara Brae | Choquequirao | Babylon | Palenque | Vilcabamba | |
4 | Warmup | 5 min | Improv | 3 rounds: 10 pvc pass throughs, 30 sec jump rope, bear | 3 rounds: inchworm, 3 clean bar warmups | 3 rounds: over the fence/under the fence, bar hang, 5 burpees | 3 rounds: drinky bird, 10 kip swings, 10 squats | 3 rounds: crab, 5 shoulder presses, 5 reverse burpees | |
5 | Skill | 5 min | Improv | Shoulder band stretches | High hang clean | Lacrosse ball pec smash | Kip practice | Wrist stretches | |
6 | Strength | 15 min | Wheelbarrow, dead man's carry | 5x5 overhead squats | Every 90 sec for 12 min: hang clean + 2 jerks | Alt 5: x strict pull-ups, 5/5 one leg kb deads | ALT 5: x toes to bar, y/y shrimp squats | 5x5 push press | |
7 | Workout | 15 min | 3 rounds for building giant mounds: 55 seconds of Kb step ups, 55 seconds of burpees, 55 seconds of farmer's carry, 55 seconds of reverse burpees, rest 55 sec | 4 REFT: 24 Wall ball sit ups, 12/12 overhead lunges, rest 90 sec | 3 REFT: 30 slam balls, 15 hang cleans, rest 2 min. | 2 REFT: 50 sit ups, 50 jump ropes, 50 squats, 50 supermans, rest 2.5 min. | 10 min AMRAP: 10 box jumps, 10 push ups, 10/10 Russian twists, 10 kb swings, 10 second hollow hold. | 3 REFT: Row/run 400m, 12 front squats, rest 2 min. | |
8 | Ending | 5 min | Improv | Up dog, down dog | Thread the needle, child's pose | Logs on the fire, forward bend | Hurdler's stretch, plow | Seated straddle, straddle plow | |
9 | Notes | 55 million cubic feet of dirt | "Strange balls" | Flatten a 30 foot clearing | Biggest city twice in history. 200,000 people | Only 10% uncovered | Rough terrain |