Week of 10-4-21

Monday is a Breathe & Burn workout. Warmup is Ring Dip & Squat prep. Workout Prep is Running & Doubleunder review. Workout is 10 rounds of Ring Dips, Air Squats, & Doubleunders sandwiched between two 800m Runs. Extra Credit is Mobility.

Goal: <22:00.

Tuesday is Deadlift and a Breathe & Burn workout. Warmup is Deadlift prep. Deadlift is week 2 of the progressions, building sets of 8. Workout Prep is Clean progressions. Workout is 30 sec on/30 sec off alternating between Hang Power Cleans & Anchored Situps for 6 rounds (of each). Extra Credit is N&C Endurance.

Goal: 150+ Reps.

Wednesday is a Heavy Breathing workout and Lower Body Accessory. Warmup is Squat & row prep. Workout Prep is Rowing review. Workout is 20 minutes with a Row buy-in into rounds of Box Jump Overs & Wallballs. Finisher is Lower body accessory. Extra Credit is Lower body bodybuilding.

Goal: 7+ Rounds.

Thursday is Pullups and Full Body Burn. Warmup is Pullup prep. Pullups are 5 sets of 3 Weight Pullups. Workout Prep is Snatch Progressions. Workout is 30 Snatches for time. Extra Credit is Mobility.

Goal: <4:00.

Friday is a Breathe & Burn workout and Core Accessory. Warmup is Squat prep. Workout Prep is Back Squat review. Workout is a reverse pyramid of Back Squats & Running. Finisher is Core Accessory. Extra Credit is Aerobic Recovery.

Goal: <16:00.

Saturday is Db Floor Press and a Heavy Breathing workout. Warmup is General movement prep. Db Floor Press is 4 sets of 10. Workout Prep is Gymnastics review & practice. Workout is In Partners 7 minutes of Pullups & Synch. Burpees, rest 2:00, into 7 minutes of Knees to Elbow & Synch. Burpees. Extra Credit is UB Pull Bodybuilding.

Goal: 8+ Total Rounds.