Week of 11-8-21

Monday is a Breathe & Burn workout. Warmup is Gymnastics prep. Workout Prep is BMU & Pistols review. Workout is 3 rounds of BMU, Pistols, GHD Situps, and a 600m Run. Extra Credit is Rowing.

Goal: <20:00.

Tuesday is Weightlifting and a Heavy Breathing workout. Warmup is Weightlifting prep. Weightlifting is Building to a heavy Power Snatch + Snatch. Workout Prep is Doubleunder review. Workout is a pyramid of Db Snatches & Doubleunders for 12 minutes. Extra Credit is Durability.

Goal: Finish.

Wednesday is a Power Output workout and Core Accessory. Warmup is Thruster prep. Workout Prep is Thruster review & build. Workout is 4 rounds of Thrusters. Finisher is Core Accessory. Extra Credit is Aerobic Recovery.

Goal: Effort.

Thursday is Pullups and a Breathe & Burn workout. Warmup is Pullup Prep. Pullups are Accumulating sets of 3 Weighted Pullups. Workout Prep is American KbS & Pullup review. Workout is Four 3 minute AMRAPs of American KbS, Pullups, Shuttle Run, & Burpees with a 1:00 rest in between. Extra Credit is Rowing.

Goal: 6+ Rounds.

Friday is a Breathe & Burn workout and Core Accessory. Warmup is General movement prep. Workout Prep is Toes to Bar & Box Jump review. Workout is 50 Toes to Bar for time with 20 Air Squat Box Jump Overs on each break. Finisher is Core Accessory. Extra Credit is Mobility.

Goal: <10:00.

Saturday is Deadlift and a Breathe & Burn workout. Warmup is Deadlift prep. Deadlift is Building to a heavy 3 reps. Workout Prep is Weightlifting review. Workout is 10 rounds of Deadlifts, Hang Power Cleans, & Push Jerks, alternating each round with your partner. Extra Credit is Durability.

Goal: <20:00.