| A | B | C | D | E | F | G | H | I | |
|---|---|---|---|---|---|---|---|---|---|
1 | Saturday | Sunday | Monday | Tuesday | Wednesday | Thursday | Friday | ||
2 | time allotment | 3/6 | 3/7 | 3/8 | 3/9 | 3/10 | 3/11 | 3/12 | |
3 | From the assholes of history | All day long | |||||||
4 | Warmup | 5 min | 3 rounds (over the fence/under the fence, bar hang, 5 burpees) | 3 rounds (5/5 one leg kB dead, 10 kB swings, bar hang) | 3 rounds (3 clean bar warmups, inchworm, 30 sec jump rope) | 3 rounds (3 snatch bar warmups, over the fence/under the fence, 10 body rocks) | 3 rounds (10 push ups, 10 kip swings, 15 squats) | 3 rounds (3 clean bar warmups, bear, 10 body rocks) | |
5 | Skill | 5 min | Death stretch | Lacrosse ball glute smash | Grease the groove | Overhead squat | Shoulder band stretches | High hang clean | |
6 | Strength | 15 min | Alt 5 (5 front squats, x negative pull ups) | Cleans | Alt 5 (5 deadlifts, x strict toes to bar) | Alt 5 (x Bar muscle ups, 3/3 back rack lunges) | Alt 5 (3 Snatch balance, 5 bent over rows) | Alt 5 (5 shoulder press, max effort ring rows) | Alt 5 (3 hang cleans, max effort HSPU) |
7 | Workout | 15 min | 2 rounds (18/18 Grasshoppers, 12 push presses, 60 jump rope, 36 sit ups, 12 push presses, rest 2.5 min) | Push-ups, squat, run | 4 REFT (12 Thrusters, 36 supermans, rest 90 sec) | 3 RFT (12 hang cleans, 12 v-ups, run 500m) | 2 REFT (24 Wall ball, 12 pull ups, rest 90 sec, 24 wall ball, 12 toes to bar, rest 90 sec) | 4 REFT (12 Db snatch(L) ,12 burpees, 12 dB snatch(R), 12 box jumps, 90 sec rest) | 3 REFT (25 Wall ball sit ups, 25 squats, 15/15 Russian twists, 25 squats, rest 2 min) |
8 | Ending | 5 min | Calf stretch, up dog | Down dog, pigeon | Shoulder band stretches | Seated forward bend, plow | 1/2 crucifix, thread the needle | Up dog, child's pose |