Week of 1-17-21

Monday is Pullups and a Breathe & Burn workout. Warmup is General movement prep. Pullups are 5 sets of 2 weighted Pullups. Workout Prep is Review & practice kipping Pullups. Workout is 12 minutes of ascending Russian KbS & Pullups. Extra Credit is Durability.

Goal: 140+ Reps.

Tuesday is OH Squats and a Breathe & Burn workout. Warmup is OH Squat prep. OH Squats are Building to a heavy 3. Workout Prep is Running warm up. Workout is 5 rounds of Running & OH Squats. Extra Credit is Mobility.

Goal: <20:00.

Wednesday is Rings and a Burn & Pump workout. Warmup is Ring prep. Rings are 5 sets of 3 weighted Ring Dips. Workout Prep is Strict TtB & HSPU review. Workout is 6 rounds of Strict TtB, Box Jumps, & AMRAP Strict HSPU. Extra Credit is Durability.

Goal: 40+ Reps.

Thursday is a Muscular Burn workout and Accessory. Warmup is Squat prep. Workout Prep is Front Squat review & build. Workout is 2 minutes of Front Squats, Ring Rows, & AMRAP Air Squats with remaining time. Finisher is Lower body accessory. Extra Credit is Mobility.

Goal: 150+ Reps.

Friday is Power Cleans and a Breathe & Burn workout. Warmup is Weightlifting prep. Power Cleans are a 10 min EMOM of 1 Power Clean + 1 Hang Power Clean. Workout Prep is Rowing review. Workout is a Row Buy-in into rounds of Deadlift, Tuckups, & Hollow Rocks. Extra Credit is Mobility.

Goal: 5+ Rounds.

Saturday is a Breathe & Burn workout and Bodybuilding Accessory. Warmup is General movement prep. Workout Prep is Doubleunder review & practice. Workout is Descending set of Pushups & Wallballs with Doubleunders in between. Finisher is UB Pull Bodybuilding. Extra Credit is Durability.

Goal: <15:00.