Week of 9-6-21

Monday is a Breathe & Burn workout. Warmup is General movement prep. Workout Prep is Movement review. Workout is 6 rounds of Air Squats, Power Cleans, Strict Pullups, & Running. Extra Credit is Lactic Tolerance.

Goal: Finish.

Tuesday is a Partner workout and Shoulder Accessory. Warmup is Hinge & Core prep. Workout Prep is Strict TtB & Front Rack Carry. Workout is 20 minutes Accumulating Rowing meters & rounds of Strict TtB & Front Rack Carry. Finisher is Shoulder Accessory. Extra Credit is Mobility.

Goal: 4000m+, 18+ Rounds.

Wednesday 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 Ring Pushup review. Workout is 10 minutes of Ring Pushups & Deadlifts. Extra Credit is Bodybuilding.

Goal: 10+ Rounds

Thursday is a Breathe & Burn workout. Warmup is Jump & squat prep. Workout Prep is Doubleunder review. Workout is a 5 min AMRAP of Airbike & Burpees, into a 5 min AMRAP of Doubleunders & Wallballs with a 2:30 rest in between, then repeat both. Extra Credit is Aerobic Flush.

Goal: 120+ Reps, 10+ Rounds.

Friday is OH Squat and a Breathe & Burn Workout. Warmup is Overhead Squat prep. OH Squats are Building to a heavy 1 Power Snatch + 3 OH Squats. Workout Prep is Barbell cycling review. Workout is 4 rounds of Power Snatch, OH Squats, & a Shuttle Run. Extra Credit is Mobility.

Goal: <8:00.

Saturday is a Breathe & Burn workout and Shoulder Accessory. Warmup is Jump & UB Pull prep. Workout Prep is Chest to Bar review. Workout is 5 rounds of CtB Pullups, Box Jumps, GHD Situps, & Bear Crawls with a 1:00 rest between rounds. Finisher is Shoulder Accessory. Extra Credit is ARMS.

Goal: <18:00.