Week of 10-25-21

Monday is Assess Deadlift and Assess N&C Endurance. Warmup is Deadlift prep. Deadlift is Assess OR building to a heavy single. Workout Prep is Doubleunder review & practice. Workout is Assess N&C Endurance OR a Tabata of Doubleunders & Situps. Extra Credit is Durability.

Goal: Level Up!.

Tuesday is a Breathe & Burn workout and Prehab Accessory. Warmup is Core & squat prep. Workout Prep is CtB Pullup review & practice. Workout is 5 rounds of ascending sets of CtB Pullups with descending sets of Wallball, and a Run in between rounds. Finisher is Prehab Accessory. Extra Credit is Mobility.

Goal: <15:00.

Wednesday is Strict Press and a Breathe & Burn workout. Warmup is Press & weightlifting prep. Strict Press is Building sets of 3. Workout Prep is Clean Progressions. Workout is a 12 min EMOM of Power Cleans & Push Press increasing by 1 rep each minute until failure. Extra Credit is Aerobic Recovery.

Goal: Round of 10+.

Thursday is a Heavy Breathing workout and Core Accessory. Warmup is General movement prep. Workout Prep is Movement review & demo. Workout is 4 minutes of Airbike, Box Stepups & Row with a 1 minute rest between each for 2 rounds. Finisher is Core Accessory. Extra Credit is Durability.

Goal: 250+ Reps.

Friday is Assess U/L Endurance and Shoulder Accessory. Warmup is Hinge & press prep. Workout Prep is HSPU review & practice then building to Deadlift weight. Workout is Descending reps of Deadlifts & HSPU. Finisher is Shoulder Accessory. Extra Credit is Mobility.

Goal: Level Up!.

Saturday is Ring Muscleups and a Breathe & Burn workout. Warmup is Pull & squat prep. Ring MU is Accumulating sets of 2 Strict RMU. Workout Prep is Review Ring MU variations & build Front Squat weight. Workout is 5 rounds of Ring MU, Front Squats, & Burpees over Bar. Extra Credit is Aerobic Recovery.

Goal: <13:00.