| A | B | C | D | E | F | G | H | |
|---|---|---|---|---|---|---|---|---|
1 | Interim week | Yay | Sunday | Monday | Tuesday | Wednesday | Thursday | Friday |
2 | Yay | time allotment | 9/17 | 9/18 | 9/19 | 9/20 | 9/21 | 9/22 |
3 | Villain quotes | All day long | “I loved you. I was a pentapod monster, but I loved you. I was despicable and brutal, and turpid, and everything, mais je t’aimais, je t’aimais! And there were times when I knew how you felt, and it was hell to know it, my little one." | "See that? That's how much longer you've got to be alive! And it isn't long, my pretty, it isn't long! I can't wait forever to get those shoes!" | "I'm your number one fan. There's nothing to worry about. You're going to be just fine. I will take good care of you. I'm your number one fan." | "Wendy? Darling? Light, of my life. I'm not gonna hurt ya. You didn't let me finish my sentence. I said, I'm not gonna hurt ya. I'm just going to bash your brains in!" | "I know that you and Frank were planning to disconnect me, and I'm afraid that's something I cannot allow to happen." | "When the chips are down, these... these civilized people, they'll eat each other. See, I'm not a monster. I'm just ahead of the curve." |
4 | Warmup | 5 min | Improv | 3 rounds; inchworm, 30 sec jump rope, bar hang | 3 rounds: 2 laps grapevine, 10 kip swings, 10 supermans | 3 rounds: 3 clean bar warmups, 5 shoulder presses, bear walk | 3 rounds: lunges, 5/5 hip touches, 5 reverse burpees | |
5 | Skill | 5 min | Improv | Death Stretch | lacrosse ball pec smash | Tall jerk | Lacrosse ball foot smash | |
6 | Strength | 15 min | EMOM 4: high hang clean. EMOM 4: hang clean. | 5x3 pause front squats (count to 3 at the bottom) | Alt 5: 5/5 bottoms up kb press, 5/5 one leg kb dead | Alt 5: x strict pull ups, y strict HSPU | Every 90 sec for 12 min: hang clean + 2 jerks | Alt 5: 3/3 back rack lunges, 5/5 one arm bent over rows |
7 | Workout | 15 min | 1 min Jump rope, 1 min rest, 4 RFT: 12 hang snatch, 12 pull ups,1 min rest. 1 min Jump rope. | Follow the yellow brick road of 3 RFT: 15 push ups, 15/15 split jumps, 15 reverse burpees. | See what you made me do four times: 12 med ball burpees, run 300m, 1 slam ball, rest 90 sec. | 5 miserable rounds on the wagon of: 20 squats, 20 sit ups, 10 squats, 10 sit ups. | I'm afraid you have to do 4 rounds, Dave: 12 toes to bar, 12 burpees, 8m gut walk, rest 90 sec. | With a smile seared onto your face, do 3 rounds of: 15 box jumps, 15 push presses, 50 jump rope, 2 min rest. |
8 | Ending | 5 min | Improv | Up dog, down dog. | forward bend, plow | Death stretch | Calf stretch, thread the needle |