Week of 7-19-21

Monday is Pullups and a Breathe & Burn workout. Warmup is UB Pull prep. Pullups are Building sets of 2 Weighted Pullups. Workout Prep is BMU review & practice. Workout is 4 rounds of BMU & Db Walking Lunges. Extra Credit is ARMS.

Goal: <6:00.

Tuesday is a Breathe & Burn workout. Warmup is UB Push prep. Workout Prep is Push Press & Ring Dip review. Workout is 24 minutes of Push Press, GHD Situps, Ring Dips, & Running. Extra Credit is Rotational Core Accessory.

Goal: 5+ Rounds.

Wednesday is Deadlift and a Heavy Breathing workout. Warmup is Hinge prep. Deadlifts are Building sets of 8. Workout Prep is Review Russian KbS. Workout is Every 5 minutes x 4: 20 Russian KbS into 500m Row. Extra Credit is N&C Endurance.

Goal: <16:00 Total.

Thursday is a Breathe & Burn workout and Glute & Rotational Accessory. Warmup is Front Squat prep. Workout Prep is Front Squat & Box Jump review. Workout is 5 rounds of Abmat Situps, Front Squats, & Box Jumps. Finisher is Glute & Rotational Accessory. Extra Credit is Breathe & Mobilize.

Goal: <13:00.

Friday is Strict HSPU and a Breathe & Burn workout. Warmup is HSPU prep. Strict HSPU is Accumulating sets of 5-8 reps. Workout Prep is Clean progressions. Workout is 14 minutes of Hang Power Cleans & Pushups with a 100m Run on any break. Extra Credit is Shoulder Accessory.

Goal: 7+ rounds.

Saturday is a Breathe & Burn workout and Core Accessory. Warmup is General movement prep. Workout Prep is Toes to Bar & Doubleunder review. Workout is a pyramid of Toes to Bar & Wallballs with a static set of Doubleunders at the end of each round. Finisher is Core Accessory. Extra Credit is Rings.

Goal: <13:00.