Week of 12-27-21

Monday is a Breathe & Burn workout and Core Accessory. Warmup is a Barbell Complex. Workout Prep is Clean Progressions. Workout is 2 minutes of 15 Power Cleans with AMRAP Burpees over Bar with remaining time, rest 1:00, and repeat for 6 rounds. Finisher is Core Accessory. Extra Credit is Mobility.

Goal: 30+ Reps.

Tuesday is Press and a Bodybuilding → Power Output workout. Warmup is Shoulder prep. Press is 4 sets of 8 building. Workout Prep is Chinup review. Workout is 8-12 Strict Chinups into a 20 second Max effort Airbike, resting 2:00-3:00 and repeating for 4 sets. Extra Credit is Durability.

Wednesday is a Breathe & Burn workout and Hip Accessory. Warmup is Hinge & Core prep. Workout Prep is American KbS review & practice. Workout is Descending sets of Abmat Situps, American KbS, & Doubelunders. Finisher is Hip Accessory. Extra Credit is Mobility.

Goal: <20:00.

Thursday is Back Squat and a Mixed system workout. Warmup is Squat Prep. Back Squat is 4 sets of 8 building. Workout Prep is Move review & practice. Workout is 5 minute stations of L-Sits & Jefferson Curls, Handstands & Backwards Jump Rope, Deadhang Hold & Air Squats, and Rowing. Extra Credit is Durability.

Friday is Power Snatch and a Breathe & Burn workout. Warmup is Snatch prep. Power Snatch is a 12 min EMOM of 1 Power Snatch + 1 Hang Snatch + 1 OH Squat. Workout Prep is Pullup review & practice. Workout is Ascending reps of Hang Power Snatch, Pullups, & Bodybuilders. Extra Credit is Durability.

Goal: Round of 12+.

Saturday is a Breathe & Burn workout. Warmup is Squat & Hinge prep. Workout Prep is Movement review & demo. Workout is an 800m buy-in & buy-out with 5 rounds of Wallballs, Airbike, & Walking Lunges in between. Extra Credit is HAPPY NEW YEAR.