Week of 1-3-22

Monday is Pullups and a Breathe & Brace workout. Warmup is UB Pull prep. Pullups are 4 sets of 6 weighted Pullups. Workout Prep is Clean progressions. Workout is 6 rounds of Power Cleans, Chest to Bar Pullups, & Doubleunders. Extra Credit is Durability.

Goal: <15:00.

Tuesday is SLIPS and a Powerbuilding workout. Warmup is Shoulder & squat prep. SLIPS is 20 minutes rotating through, Scales, L-sits, Inversion, Planks, & Stretching. Workout Prep is Review pistols & HSPU. Workout is 4 rounds of Weighted Pistols, Strict HSPU, & a max effort Airbike, with a 2:00-3:00 rest between rounds. Extra Credit is Mobility.

Wednesday is a Breathe & Burn workout and Shoulder Accessory. Warmup is Push & squat prep. Workout Prep is Medball Clean review & practice. Workout is 12 minutes of Medball Cleans, Burpee Box Jumps, & Medball Situps, resting 3:00 and repeating the AMRAP. Finisher is Shoulder Accessory. Extra Credit is Durability.

Goal: 4+ Rounds each.

Thursday is Deadlift and Heavy Breathing. Warmup is Deadlift prep. Deadlift is 2 reps every 90 sec x 8 . Workout Prep is Pullup review & practice. Workout is 3 rounds of Running, American KbS, & Pullups. Extra Credit is Mobility.

Goal: <15:00.

Friday is Rings and a Breathe & Burn workout. Warmup is UB Push prep. Rings are accumulating sets of 5 weighted Ring Dips . Workout Prep is SA Db Push Press review. Workout is 17 minutes with a Row buy-in, and Ring Dips, SA Db Push Press, & Tuckups in remaining time.. Extra Credit is Durability.

Saturday is a Breathe & Burn workout and BB Accessory. Warmup is General movement prep. Workout Prep is Wallball & Bodybuilder review. Workout is 15 minutes of Wallballs & Bodybuilders. Finisher is Bodybuilding. Extra Credit is Durability.