“QUARANTINE DAY TWENTY EIGHT”
“It’s not the lack of time, it’s the lack of discipline”
“TWENTY EIGHT DAYS LATER”
For time:
28 situps
28 handstand push ups
28 situps
28 single arm overhead squat right 50/35
28 situps
28 single arm overhead squat left 50/35
28 situps
28 alt dumbbell snatch 50/35
28 situps
28 burpees over the dumbbell
Firebreathers
V-ups
Strict handstand push ups
Pyro weightlifting W2D1
Primer
Split jerk press 5×5
Squat clean and jerk
3-3-3-3-3
*Drops or touch and go
Clean pulls @110% of 1RM
3-3-3-3
*Fixed weight, no drops, must be touch and go on the ground
Accessory work
Standing Arnold press 3×8
Conditioning
10 rounds
200m dash
*rest as needed between rounds
Gymnastics
50 hollow rock
Core
Plank hold 2min
Maintenance/Mobility
Seated straddle 2min
Half straddle 1min per side
Straddle 2min
Cross chins 1min per side
“QUARANTINE DAY TWENTY SEVEN”
“Support your local box”
Workout 2
For time:
100 double unders
21 burpees
75 double unders
15 burpees
50 double unders
9 burpees
Modified
Single unders or jumping jacks same reps
Scaled
For time:
50 jumping jacks
15 burpees
35 jumping jacks
12 burpees
20 jumping jacks
9 burpees
Timecap: 15min
Accessory work
Shoulders of steel
Lateral raises 3×10
Conditioning
1 mile run
Weightlifting
30 hip snatch
Gymnastics
Front planche hold 1min
Core
L-sit hold 1min
Maintenance/Mobility
Downdog 1min
Puppy down 1min
Supine twist 2min per side
Saddle 3min
