Week of 8-16-21

Monday is Press and a Muscular Burn workout. Warmup is Press prep. Press is Building sets of 3. Workout Prep is Db Push Press review. Workout is 20 sec on/10 sec off alternating between Db Push Press & Hollow Body Rock. Extra Credit is Running.

Goal: 400+ Reps/seconds.

Tuesday is a Heavy Breathing workout and Accessory. Warmup is Hinge prep. Workout Prep is Clean progressions. Workout is 20 minutes with a 3k Row buy-in & ascending reps of Hang Power Cleans & Burpees over Bar with remaining time. Finisher is Lower Body accessory. Extra Credit is Mobility.

Goal: Round of 15+.

Wednesday is Bulgarian Split Squats and a Breathe & Burn workout. Warmup is Split Squat prep. BSS are building sets of 8 with a 30 sec Suitcase Hold between sets. Workout Prep is Doubleunder review. Workout is 4 rounds of Front Squats, GHD Situps, & Doubleunders with a 2:00 rest after each round. Extra Credit is ARMS.

Thursday is a Breathe & Burn workout and Shoulder Accessory. Warmup is General movement prep.

Workout Prep is Movement review. Workout is 12 minutes of Db Snatch, Box Jumps, & HR Pushups, rest 3:00, then repeat. Finisher is Shoulder Accessory. Extra Credit is Running.

Goal: 7+ Total Rounds.

Friday is a Breathe & Burn workout. Warmup is Clean & Pull prep. Workout Prep is Movement review. Workout is 3 rounds of Squat Cleans, Pullups, & Running. Extra Credit is Mobility.

Goal: <35:00.

Saturday is Db Floor Press and a Breathe & Burn workout. Warmup is UB Push prep. Db Floor Press is Accumulating sets of 8. Workout Prep is Suitcase Deadlift review. Workout is 4 rounds of Suitcase Deadlifts, Suitcase Carries, & Abmat Situps. Extra Credit is Glute Accessory.

Goal: <16:00.