Week of 8-30-21

Monday is a Heavy Breathing workout and Glute Accessory. Warmup is Hinge & Pull prep. Workout Prep is Pullup review. Workout is 3 rounds of Running, Pullups, & American KbS. Finisher is Glute Accessory. Extra Credit is Lactic Tolerance.

Goal: <12:00.

Tuesday is Squat Endurance and a Muscular Burn workout. Warmup is Squat Prep. Squat Endurance is Building to a moderate 20 rep Back Squat. Workout Prep is Doubleunder review. Workout is 14 minutes with ascending reps of V-ups & Pushups with Doubleunders at the end of each round. Extra Credit is Mobility.

Goal: Round of 16+.

Wednesday is a Power Output workout and Lower Accessory. Warmup is Hinge prep. Workout Prep is Deadlift review & build. Workout is 4 rounds of Deadlifts & Airbike with a 2:00 rest after each round. Finisher is Lower Accessory. Extra Credit is Core.

Goal: <16:00.

Thursday is Push Press and a Muscular Burn workout. Warmup is UB Push prep. Push Press is Building to a heavy set of 3. Workout Prep is Inversion review & practice. Workout is a chipper of HSPU, Air Squats, & Elevated Ring Rows. Extra Credit is Mobility.

Goal: <15:00.

Friday is a Heavy Breathing workout and Core Accessory. Warmup is General movement prep. Workout Prep is SA Db Bodybuilder Snatch review. Workout is Descending reps of Box Jump Overs & SA Db BB Snatches. Finisher is Core Accessory. Extra Credit is Aerobic Recovery.

Goal: <16:00.

Saturday is Power Cleans and a Breathe & Burn workout. Warmup is Weightlifting prep. Power Cleans are a 10 min EMOM of 2 reps. Workout Prep is Movement review. Workout is, In Partners: Wallballs, Partner Situps, Power Cleans, & a Medball Run with a penalty for letting your Medball touch the ground. Extra Credit is Bodybuilding.

Goal: 4+ Rounds.