“QUARANTINE DAY TEN”
Warm up
2min static jog
head to toe dynamic mobility
5 reps of each movement from the workout
Blackout *at home*
“DECK OF DEATH”
For time:
Shuffle your deck and perform each movement according to the card you flip
Hearts = burpees
Spades = V-ups
Clubs = Goblet squats 50/35
Diamonds = hand release push ups
Jack = 11
Queen = 12
King = 13
Joker = Plank hold 1min (2 jokers per deck)
Firebreathers
Diamonds = strict handstand push ups
Joker = L-sit hold 30sec
Note: Be aware that everyone will have a different order so some sequence will be way harder than orders. For example, getting multiple cards of the same with high numbers back to back will definitely slow you down. Getting a 10/11/12 of strict handstand push ups would be deadly. For the jokers, accumulate up to 1min of plank of L-sit. This is a going to be a long workout, just plan accordingly
Blackout *limited equipment*
5 rounds for time:
400m run
20 alternating single arm hang clean and jerk 50/35
Conditioning
Tabata double unders
Maintenance/Mobility
ROMWOD
“QUARANTINE DAY NINE”
Backout *at home*
Weightlifting
Hip snatch
5-5-5-5-5
Note: This is meant to be light and snappy. Technique focus. Use a PVC pipe, a broomstick or anything that will allow you to perform the movement.
5 rounds for time:
10 squat jumps 12inch
10 shoulder taps
Note: Find 2 objects about 12inches high. Squat between the objects and jump to land your feed on the objects.
Blackout *limited equipment*
5 rounds for time:
5 dumbbell snatch right 50/35
5 single arm overhead squat right 50/35
5 dumbbell snatch left 50/35
5 single arm overhead squat left 50/35
50 double unders
Heatlh
35/20
Single unders
Firebreathers 70/50
Pyro weightlifting W6D2
Primer
Snatch press
3-3-3-3-3
Note: Focus on position and prime the shoulders
Snatch
1-1-1-1-1-1-1
Note: Build up to your max for the day
Conditioning
15min run EZ pace
