Week of 10-18-21

Monday is a Breathe & Burn workout and Lower Accessory. Warmup is Squat & Pull prep. Workout Prep is Rowing review & practice. Workout is a 2k Row into 4 rounds of Wallballs & Burpee Pullups at the 10:00 mark. Finisher is Lower body accessory. Extra Credit is N&C Endurance.

Goal: <20:00.

Tuesday is Deadlift and a Breathe & Burn workout. Warmup is Hinge & press prep. Deadlift is Building to a heavy set of 3. Workout Prep is Clean & Jerk progressions. Workout is 12 minutes with ascending Clean & Jerk reps & Doubleunders. Extra Credit is Strongman.

Goal: Round of 8+.

Wednesday is a Pump & Burn workout and Core Accessory. Warmup is Squat & pull prep. Workout Prep is Front Rack Lunge & Barbell Row review. Workout is 6 rounds for quality of Front Rack Lunges, Barbell Rows, & Broad Jumps. Finisher is Core Accessory. Extra Credit is Aerobic Recovery.

Thursday is Ring Dips and a Breathe & Burn workout. Warmup is Push & hinge prep. Ring Dips are 5 sets of 3 weighted Ring Dips. Workout Prep is Movement review & demo. Workout is 20 minutes of Russian KbS, Ring Dips, & Running. Extra Credit is Bodybuilding.

Goal: 4+ Rounds.

Friday is a Breathe & Burn workout and Core Accessory. Warmup is Core & squat prep. Workout Prep is Thruster & TtB review. Workout is 4 rounds of Thrusters, Bodybuilders, & Toes to Bar. Finisher is Core Accessory. Extra Credit is Mobility.

Goal: <12:00.

Saturday is Pullups and a Breathe & Burn workout. Warmup is Pull & hinge prep. Pullups are Building a heavy set of 5 Weighted Pullups. Workout Prep is Review & build the Deadlift. Workout is 18 minutes in Partners of Deadlifts, CtB Pullups, & Synch. Bear Crawls. Extra Credit is Aerobic Recovery.

Goal: 5+ Rounds.