“QUARANTINE DAY FORTY NINE”
RONIN DAY 12
1 mile run/walk
30 squats
20 push ups
10 pull ups
Meditation 5min
Maintenance/Mobility 10min
Dragon 2min per side
Pigeon 2min per side
Cobra 2min
Kendo (the way of the barbell)
30 overhead squats
“ONI”
20min AMRAP
200m run
10 reps of weakness 1
10 reps of weakness 2
10 reps of weakness 3
Face your inner demons (your 3 weaknesses) Oni is a kind of yōkai (spectre, ghost), ogre, or troll in Japanese folklore. They are typically portrayed as hulking figures with one or more horns growing out of their heads. Stereotypically, they are conceived of as red, blue or green-colored, wearing loincloths of tiger pelt, and carrying iron kanabō clubs
Pyro weightlifting W5D1
Primer
Empty barbell split jerk
3-3-3-3-3
*tech focus, light and snappy
Power cleans
3-3-3-3-3
*build up
Push jerks
3-3-3-3-3
*build up
Clean pulls @110% of 1RM
3-3-3-3
*no drops
Bonus workout
“REVENGE OF THE FIFTH”
15min AMRAP
100m run
1 burpee
100m run
2 burpees
100m run
3 burpees
100m run
4 burpees
….
….
Keep adding 1 burpee each round
Accessory work
50 hollow rock
