Week of 2-21-22

Monday is a Heavy Breathing workout and Core Accessory. Warmup is UB Pull & Squat prep. Workout Prep is Pullup review & practice. Workout is 20 minutes of ascending reps of Pullups & Burpees with 8 Air Squat EMOM. Finisher is Core Accessory. Extra Credit is U/L Endurance.

Goal: Round of 12+.

Tuesday is Assess UB Push and a Breathe & Burn workout. Warmup is Press prep. UB Push is ASSESS. Workout Prep is Push Press review & practice. Workout is 2 rounds of Ring Pushups, GHD Situps, Push Press, KtE, & Running. Extra Credit is Mobility.

Goal: <15:00.

Wednesday is a Heavy Breathing workout. Warmup is General movement prep. Workout Prep is Clean progressions. Workout is 5 minutes of Rowing & Box Jumps, rest 1:00, into 5 minutes of Hang Power Cleans & Doubleunders, rest 1:00 , and repeat. Extra Credit is Mobility.

Goal: 4+ Rounds each.

Thursday is Deadlift and a Breathe & Burn workout. Warmup is Deadlift prep. Deadlift is 4 sets of 3 building. Workout Prep is HSPU review & practice. Workout is Assess U/L Endurance. Extra Credit is Durability.

Goal: Level Up!.

Friday is a Burn & Pump workout and Prehab Accessory. Warmup is Squat & Pull prep. Workout Prep is Front Squat review & build. Workout is 5 rounds of Front Squats, Elevated Ring Rows, & L-sits, with a 1:00 rest between rounds. Finisher is Prehab Accessory. Extra Credit is Durability.

Saturday is Clean & Jerks and a Heavy Breathing workout. Warmup is Weightlifting prep. Clean & Jerks are 1 Clean & Jerk EMOM x 10. Workout Prep is Movement review. Workout is Descending sets of Ground to OH & Burpees over Bar. Extra Credit is Core & Prehab.

Goal: <12:00.