Week of 12-6-21

Monday it's a Heavy Breathing workout and Shoulder Accessory. Warmup is Core & Singleunder prep. Workout Prep is Doubleunder review. Workout is 20 minutes with a Row buy-in with an AMRAP of Toes to Bar & Doubleunders in remaining time. Finisher is Shoulder Accessory. Extra Credit is Aerobic Recovery.

Goal: 7+ Rounds.

Tuesday is Front Squats and a Breathe & Burn workout. Warmup is Front Squat prep. Front Squat is 4 sets of 5. Workout Prep is American KbS & Wallball review. Workout is Descending reps of Wallballs & American KbS. Extra Credit is Flexibility.

Goal: <7:00.

Wednesday is a Burn & Pump workout. Warmup is General movement prep. Workout Prep is TGU review. Workout is 6 sets of TGU, WtD Pullups, WtD Ring Dips, & AMRAP L-sits. Extra Credit is Durability.

Thursday is Cleans and a Heavy Breathing workout. Warmup is Weightlifting prep. Workout Prep is Movement review. Workout is a 4 minute AMRAP of Hang Power Cleans & Airbike, rest 1 minute, into a 4 min AMRAP of Box Jumps & Bodybuilders, rest 1 minute, and repeat. Extra Credit is Kettlebell practice.

Friday is a Breathe & Burn workout and Core Accessory. Warmup is Squat & Pull prep. Workout Prep is BMU review. Workout is Descending reps of Air Squats with Ascending reps of BMU. Finisher is Core Accessory. Extra Credit is Breathe & Mobility.

Goal: <20:00.

Saturday is Strict Press and Breathe & Burn. Warmup is Hinge & Press prep. Workout Prep is Partner movement review & practice. Strict Press is 5 sets of Descending reps down to a heavy single. Workout is 18 minutes, in partners, of Partner Pushups, Partner Situps, Kb Snatches, & Medball Run. Extra Credit is Durability.

Goal: 3+ Rounds.