Week of 6-28-21

Monday is a Breathe & Burn workout. Warmup is UB pull & weightlifting prep. Workout Prep is Clean Progressions & CtB Pullup review. Workout is 10 rounds of CtB Pullups, Hang Power Cleans, & Doubleunders. Extra Credit is Core work.

Goal: <18:00.

Tuesday is Assess Front Squat and a Full Body Burn workout. Warmup is Squat prep. Front Squat is Assess OR building to a heavy single for the day. Workout Prep is Thruster review & practice. Workout is 3 rounds of descending reps of Thrusters with a 200m run between each set. Extra Credit is Breathe & Mobility.

Goal: <7:00.

Wednesday is a Heavy Breathing workout and Arms Accessory. Warmup is Hinge & core prep. Workout Prep is TtB & Kettlebell Swing review. Workout is Intervals of Row & TtB, a 2:00 rest, into American KbS & Box Jumps, a 2:00 rest, and repeat. Finisher is Arm Accessory. Extra Credit is Glutes.

Goal: <17:00.

Thursday is Power Snatch and a Heavy Breathing workout. Warmup is Snatch prep. Power Snatch is a 12 min EMOM of 1 Power Snatch, building. Workout Prep is Burpee review. Workout is 10 rounds of Ground to OH & Bar-facing Burpees. Extra Credit is Breathe & Mobility.

Goal: 8+ Rounds.

Friday is a Breathe & Burn workout and Core Accessory. Warmup is General movement prep. Workout Prep is Wallball review. Workout is 5 rounds of Abmat Situps, Wallballs, Pullups, & a Medball Run. Finisher is Core Accessory. Extra Credit is Lower Body Accessory.

Goal: <20:00.

Saturday is Assess Flexibility and Assess Kettlebell. Warmup is Hinge & push prep. Flexibility is Assess OR Accumulate sets of Wall Squats, Squat Hold, & Butterfly Stretch. Workout Prep is Kb Snatch & variations review. Workout is Assess KB OR 10 min AMRAP of Kb Snatch & HR Pushups. Extra Credit is Upper Body Accessory.

Goal: Level Up.