Week of 7-12-21

Monday is a Breathe & Burn workout and Core Accessory. Warmup is General movement prep. Workout Prep is Clean Progressions. Workout is 15 minutes of Deadlifts, Wallballs, Power Cleans, Burpees, & Front Squat. Finisher is Core Accessory. Extra Credit is Glute Accessory.

Goal: 3+ Rounds.

Tuesday is Pullups and a Breathe & Brace workout. Warmup is UB Pull prep. Pullups is Building sets of 3 WtD Pullups. Workout Prep is Running review & prep. Workout is Descending reps of L-Pullups with a 400m Run after each set. Extra Credit is N&C Endurance.

Goal: <12:00.

Wednesday is a Breathe & Burn workout and Shoulder Accessory. Warmup is UB Push & Hinge prep. Workout Prep is HSPU practice. Workout is 12 rounds of HSPU, Box Jumps, & Russian KbS. Finisher is Shoulder Accessory. Extra Credit is Hip & Knee Prehab.

Goal: <20:00.

Thursday is Back Squat and a Bodybuilding → Deep Burn workout. Warmup is Back Squat prep. Back Squat is Building sets of 5. Workout Prep is Movement review. Workout is 3 rounds of 2 minutes of Rear Step Lunges and AMRAP Air Squats in remaining time, rest 1 minutes, then 2 minutes of Strict TtB & AMRAP Abmat Situps in remaining time, rest 1 minute. Extra Credit is Breathe & Mobilize.

Goal: 150+ Reps.

Friday is a Heavy Breathing workout. Warmup is General movement prep. Workout Prep is Doubleunder review & practice. Workout is a 1k Row Buy-in into descending reps of Db Snatch with 50 Doubleunders after each set into an 800m Run Buy-out. Extra Credit is Mobility & Stability Accessory.

Goal: <25:00.

Saturday is Ring Dips and Muscular Burn workout. Warmup is UB Push prep. Ring Dips are Descending reps of WtD Ring Dips. Workout Prep is Pistol review. Workout is 6 rounds of Pistols, Ring Pushups, & CtB Pullups. Extra Credit is Breathe & Mobilize.

Goal: <10:00.