Week of 12-20-21

Monday is a Breathe & Burn workout and Assess Flexibility. Warmup is General movement prep. Workout Prep is TGU review & practice. Workout is 4 rounds of TGU, Kb Pushpress, Suitcase DL, & Pushups. Finisher is Flexibility Assessment. Extra Credit is Kettlebell.

Tuesday is Assess Front Squat and a Breathe & Burn workout. Warmup is Squat prep. Front Squat is ASSESS. Workout Prep is Review Running technique. Workout is Descending reps . Extra Credit is Durability.

Goal: <18:00.

Wednesday is a Heavy Breathing workout. Warmup is Jump & breathing prep. Workout Prep is Doubleunder review. Workout is a 3 min AMRAP of Cal Row & Box Jumps, rest 1:30, into 3 minutes of Doubleunders & Abmat Situps. Extra Credit is Core.

Goal: 8+ Rounds, 12 + Rounds.

Thursday is Power Cleans and Assess Kettlebell. Warmup is Weightlifting prep. Power Cleans are a 10 min EMOM of 1 Power Clean + 1 Hang Clean. Workout Prep is Kb Snatch review. Workout is 10 minutes of ascending Kb Snatches & Burpees over Kb. Extra Credit is Mobility.

Goal: Level Up!.

Friday is 12 Days of Xmas. Warmup is General movement prep. Workout Prep is Movement review & demo. Workout is A bunch of stuff done in the 12 Days of Xmas format. Extra Credit is Have a Merry Christmas.

Goal: Holiday Cheer!.