| A | B | C | D | E | F | G | H | |
|---|---|---|---|---|---|---|---|---|
1 | Week 2: Grips of December | Yay | Sunday | Monday | Tuesday | Wednesday | Thursday | Friday |
2 | Yay | time allotment | 12/11 | 12/12 | 12/13 | 12/14 | 12/15 | 12/16 |
3 | Homophonic Puns | All day long | When can you find water on the moon? When it's waning. | How did I get from Iraq to Pakistan? Iran. | Why can't Satan's cheerleaders win any competitions? Because there's no chants in hell. | What did my dad say when I handed him his 50th birthday card? You know, one would have been enough. | Why did Mary give birth in a manger? Because God wanted his son raised in a stable environment. | |
4 | Warmup | 5 min | Improv | 3 rounds: bar hang, 30 sec jump rope, drinky bird | 3 rounds: 10 kip swings, bear walk, 3 clean bar warmups | 3 rounds: 5/5 shoulder touches, inchworm, 3 snatch bar warmups | 3 rounds: 10 scapular pull ups, toy soldier, 5 reverse burpees | 3 rounds: 2 laps grapevine, bar hang, paleo chair |
5 | Skill | 5 min | Improv | Shoulder band stretches | High hang clean | High hang snatch | IT band foam roll | Lacrosse ball pec smash |
6 | Strength | 15 min | ALT 5: Paralette balances, 5/5 bottoms up kb press | 5x5 overhead squats | Every 90 sec for 12 min: Hang clean, clean | Every 90 sec for 12 min: Hang snatch, snatch | 5x5 Power squats | 5x5 push presses |
7 | Workout | 15 min | 12 min AMRAP: 4/4 renegade rows, corner run, 4/4 Cossack squats | 5 REFT: 11 Burpees, 30 sit ups, 30 second hex dumbbell hold, 30 second rest. | For time: 30 Wall ball, 15 pull ups, 15 box jumps, 25 wall ball, 10 pull ups, 10 box jumps, 20 wall ball, 5 pull ups, 5 box jumps, 15 wall ball. | 3 RFT: Run 500m, max effort pushups. | 4 REFT: 40 Jump Rope, 12 Toes to bar, 18 kb swing, 1 min rest. | 3 REFT: 21/21 Split jumps, 15/15 db snatch, 50 supermans, rest 2 min. |
8 | Ending | 5 min | Improv | Thread the needle, logs on the fire | Boxed pigeon | 1/2 crucifix, Down dog | Death stretch | Child's pose, up dog |