Week of 11-29-21

Monday is Front Squats and a Breathe & Burn workout. Warmup is Squat Prep. Front Squats are Building sets of 8. Workout Prep is Clean Progressions. Workout is Descending sets of Power Cleans & Jumping Squats over BB. Extra Credit is Flexibility.

Goal: <13:00.

Tuesday is a Breathe & Burn workout. Warmup is General movement prep. Workout Prep is Toes to Bar review & practice. Workout is 4 rounds of Bike, Abmat Situps, Rowing, & Toes to Bar. Extra Credit is Durability.

Goal: <25:00.

Wednesday is Snatch and a Heavy Breathing workout. Warmup is Weightlifting prep. Snatch is a 10 min EMOM of 1 Snatch + 1 OHS. Workout Prep is American KbS review. Workout is 13 minutes of American KbS, Box Jump Overs, & Running. Extra Credit Mobility.

Goal: 4+ Rounds.

Thursday is a Burn & Pump workout. Warmup is Squat & stability prep. Workout Prep is Back Squat review & build. Workout is 5 rounds of Back Squats, Kb Push Press, & Suitcase Carries. Extra Credit is Kettlebell.

Friday is Pullups and a Heavy Breathing workout. Warmup is UB Pull prep. Pullups are 4 x 5 WtD Pullups. Workout Prep is Movement review. Workout is 10 rounds of CtB Pullups, Burpees, & Doubleunders. Extra Credit is Durability.

Goal: <20:00.

Saturday is a Breathe & Brace workout. Warmup is Deadlift & UB Push prep. Workout Prep is Deadlift review & build. Workout is 30 minutes of Deadlifts, Pushups, & Box Jumps. Extra Credit is Recovery.

Goal: 12+ Rounds.