Week of 6-21-21

Monday is Front Squats and a Breathe & Burn workout. Warmup is Front Squat prep. Front Squats are Building sets of 3. Workout Prep is Pistol review & practice. Workout is 10 minutes of Pistols, Burpees over Bar, & Doubleunders. Extra Credit is Rotational Accessory.

Goal: 5+ Rounds.

Tuesday is a Breathe & Burn workout and Lower Body Accessory. Warmup is Hinge & Press prep. Workout Prep is Kb Clean & Push Jerk review. Workout is 5 rounds of Kb Cleans, Kb Push Jerks, & a Shuttle Run. Finisher is Lower Body Accessory. Extra Credit is Flexibility.

Goal: <14:00.

Wednesday is a Heavy Breathing workout. Warmup is General movement prep. Workout Prep is Pullup review & practice. Workout is a 5 min AMRAP of Cal Bike/Row/Ski, a 1:00 rest, into 5 minutes of Pullups, Tuckups, & Box Stepups, rest 1:00, for 3 total rounds. Extra Credit is Lateral Accessory.

Goal: Cals Vary, 12+ Rounds.

Thursday is SA Kb Floor Press and a Muscular Burn workout. Warmup is Press & Squat prep. SA Kb Floor Press is Accumulating sets of 8-12 reps. Workout Prep is TGU review & practice. Workout is 12 minutes of TGU, Ring Pushups, & Goblet Squats. Extra Credit is Shoulder Accessory.

Friday is a Breathe & Burn workout. Warmup is Weightlifting prep. Workout Prep is Clean progressions & build to workout weight. Workout is 4 rounds of Deadlifts, Power Cleans, & Hang Power Cleans with a 400m Run to finish each round. Extra Credit is Flexibility.

Goal: <20:00.

Saturday is Overhead Squats and a Breathe & Burn workout. Warmup is OHS prep. Overhead Squats are Building to a heavy set of 3. Workout Prep is TtB review. Workout is Descending sets of OHS & TtB. Extra Credit is Rotational Accessory.

Goal: <8:00.