Week of 11-1-21

Monday is Weightlifting and a Breathe & Burn workout. Warmup is Weightlifting prep. Weightlifting is Building to a heavy 2 Cleans + 1 Jerk. Workout Prep is Review Deadlifts & build workout weight. Workout is 12 minutes of Deadlifts and Box Stepups. Extra Credit is Durability.

Goal: 4+ Rounds.

Tuesday is Heavy Breathing and Core/Hip Accessory. Warmup is General movement prep. Workout Prep is Review & practice Db movements. Workout is 6 rounds of Airbike, SA Db HPC&J, & Burpees over Db. Finisher is Core/Hip Accessory. Extra Credit is Rowing.

Goal: Finish.

Wednesday is a Heavy Breathing → Breathe & Burn workout and Bodybuilding Accessory. Warmup is Row & Toes to Bar prep. Workout Prep is Doubleunder review & practice. Workout is 20 minutes with a Row buyin into an AMRAP of Toes to Bar & Doubleunders in remaining time. Finisher is Bodybuilding. Extra Credit is Mobility.

Goal: 4+ Rounds.

Thursday is Back Squat and Full Body Burn workout. Warmup is Squat prep. Workout Prep is BMU & Thruster practice. Back Squat is Building sets of 5. Workout is Descending reps of Thrusters & Bar Muscleups. Extra Credit is Bodybuilding.

Goal: <6:00.

Friday is a Breathe & Burn workout and Prehab Accessory. Warmup is Core & Hinge prep. Workout Prep is Hip Extension prep. Workout is a buy in & buy out of GHD Situps with 4 rounds of Db Snatch & Box Jump Overs in between. Finisher is Prehab Accesory. Extra Credit is Rowing.

Goal: <13:00.

Saturday is Floor Press and a Breathe & Burn workout. Warmup is Press & squat prep. Floor Press is Building sets of 5. Workout Prep is Movement review & demo. Workout is Ascending Running distances with a Medball with Strict Pullups & Wall Balls following every Run, in partners. Extra Credit is Durability.

Goal: <20:00.