Week of 7-5-21

Monday is Pullups and a Breathe & Burn workout. Warmup is UB & LB Pull prep. Pullups are Building sets of 4 Weighted Pullups. Workout Prep is Clean progressions. Workout is Ascending reps of Power Cleans & Pullups. Extra Credit is N&C Endurance work.

Goal: <12:00.

Tuesday is a Heavy Breathing & High Tension workout and Core Accessory. Warmup is General movement prep. Workout Prep is Rowing review. Workout is 90 sec intervals of Rowing, L-Sits, & Box Jumps for 4 rounds. Finisher is Rotational core accessory. Extra Credit is Breathe & Mobilize.

Wednesday is Floor Press and a Fully Body Burn workout. Warmup is Push prep. Floor Press is Accumulating sets of 5. Workout Prep is Thruster review & build to workout weight. Workout is 3 rounds of Thrusters, Pushups, & Running; with a 2:00 rest between rounds. Extra Credit is ARMS.

Goal: <10:00.

Thursday is a Breathe & Burn workout and Glute Accessory. Warmup is Hinge prep. Workout Prep is Doubleunder review. Workout is Ascending reps of Single arm KbS & Kb Box Stepups, and a static number of Doubleunders to finish each round. Finisher is Glute Accessory. Extra Credit is Ring work.

Goal: Round 24+.

Friday is a Breathe & Burn workout and Shoulder accessory. Warmup is General movement prep. Workout Prep is Toes to Bar review. Workout is 20 sec on/10 sec off alternative between Burpees & Toes to Bar for 8 rounds, resting 2:00, then doing the same with Bodybuilders & Abmat Situps. Finisher is Shoulder Accessory. Extra Credit is Breathe & Mobilize.

Goal: 200+ Reps.

Saturday is Clean & Jerk and a Bodybuilding workout. Warmup is Clean & Jerk prep. Clean & Jerks are Building to a heavy Single. Workout Prep is Movement review. Workout is 3 sets of Barbell Rows & Ring Curls and 3 sets of Front Squats & Jumping Lunges. Extra Credit is Glute Accessory.