| A | B | C | D | E | F | G | H | I | |
|---|---|---|---|---|---|---|---|---|---|
1 | Saturday | Sunday | Monday | Tuesday | Wednesday | Thursday | Friday | ||
2 | time allotment | 2/13 | 2/14 | 2/15 | 2/16 | 2/17 | 2/18 | 2/19 | |
3 | Pun | All day long | My friend asked me why I was wearing a lamp shade over my face. I replied, "because I'm feeling light headed." | My friend told me my wife and daughter look like twins. I told him they were separated at birth. | My wife tells me men in camouflage look sexy. I just don't see it. | Did you hear about the soldier who survived mustard gas and pepper spray attacks? He's now a seasoned veteran. | Santa is adding another reindeer for a whole new look this year. And he's sleighing it! | What do you call a mallard sneaking a glance? Peking duck. | Puns about body parts are usually corny, but puns about eyes are even cornea. |
4 | Warmup | 5 min | 3 rounds: inchworm, bar hang, 10 squats | 3 rounds: twisting lunges, paleo chair, 25 jumping jacks | 3 rounds: over the fence/under the fence, 10 pass throughs, 3 clean bar warmups | 3 rounds: toy soldier, 10 scapular pull ups, 10 squats | 3 rounds: monkey, 5/5 hip touches, 10 body rocks | 3 rounds: crab, bar hang, 3 snatch bar warmups | 3 rounds: bear, Kip swings, 10 sit ups |
5 | Skill | 5 min | Grease the groove, cleans | Push press | High hang clean | Toes to bar | Kipping pull ups | High hang snatch | Kb snatch |
6 | Strength | 15 min | Alt 5: 5 Shoulder press, 5 negative pullups | 5x5: Sumo deadlift | Alt 5: 2 hang cleans + 1 jerk, L Pullups | Alt 5: handstand walk, 3/3 back rack lunges | 5x5 Front squats | Alt 5: 3 hang snatches, hollow holds | Alt 5: (x) strict toes to bar, 5/5 one leg kB deadlifts |
7 | Workout | 15 min | 4 REFT (7 hang cleans, 11 Box jumps, 17 wall ball sit ups, 1 min rest) | Bar facing burpees, sit ups, push presses | 4 REFT (40 Jump rope, 30 squats, 20 push ups, 90 sec rest) | 4 REFT (12 Push press, 12 Lateral box jumps, 12 toes to bar, 90 sec rest) | 4 REFT (12 Burpees, 10 v-ups, 8 pull ups, 90 sec rest) | 2 REFT (25 Tuck jumps, 10 overhead lunges, 90 sec rest, 15 thrusters, 10 overhead lunges, 90 sec rest) | 4 REFT (10 Broad jumps, 10/10 kb snatches, 20 supermans, 90 sec rest) |
8 | Ending | 5 min | Thread the needle, forward bend | 1/2 crucifix, calf stretch | Down dog, plow | Seated forward bend, triangle | Child's pose, up dog | Shoulder band stretches |