Week of 1-24-22

Monday is Bulgarian SS and a Power Output workout. Warmup is Squat prep. Bulgarian SS is 4 sets of 6 building. Workout Prep is Build to initial Squat weight. Workout is 4 quick sets of Back Squats & Airbike for weight & effort. Extra Credit is Durability.

Tuesday is ASSESS UB Pull and a Breathe & Burn workout. Warmup is UB Pull prep. UB Pull is ASSESS. Workout Prep is CtB & American KbS review. Workout is Ascending reps of American KbS & CtB Pullups into Descending reps of Russian KbS & Pullups. Extra Credit is Durability.

Goal: <10:00.

Wednesday is a Breathe & Burn workout and Shoulder Prehab. Warmup is Shoulder prep. Workout Prep is Inversion practice. Workout is 16 minutes of HS Walks, SA Db Push Press, Bodybuilders, & Toes to Bar. Finisher is Shoulder Prehab. Extra Credit is Rings.

Goal: 5+ Rounds.

Thursday is a Breathe & Burn workout and Core Accessory. Warmup is Wallball prep. Workout Prep is Wallball review & practice. Workout is 150 Wallballs, rest until the 15 minute mark, then a 2k Row, each for time. Finisher is Core Accessory. Extra Credit is Mobility.

Goal: <10:00, <10:00.

Friday is a Heavy Breathing workout. Warmup is Weightlifting prep. Workout Prep is Clean progressions. Workout is Every 5 minutes for 5 rounds, Airbike, Hang Power Cleans & Doubleunders. Extra Credit is Mobility.

Goal: <15:00.

Saturday is Assess Rings and a Breathe & Burn workout. Warmup is Ring prep. Rings are Assess. Workout Prep is Box Jump review & practice. Workout is 20 sec on/10 sec off alternating between Box Jumps & Ring Pushups for 10 rounds. Extra Credit is Durability.

Goal: 160+ Reps.