Week of 2-28-22

Monday is Squat Endurance and a Muscular Burn workout. Warmup is Squat prep. Squat Endurance is Building to a moderate 20 reps Back Squat. Workout Prep is Review & demo movements. Workout is Ascending reps of WtD Box Stepups & Abmat Situps. Extra Credit is Bodybuilding.

Goal: <12:00.

Tuesday is a Breathe & Burn workout and Core Accessory. Warmup is Hinge prep. Workout Prep is Doubleunders. Workout is a 3 min AMRAP of Burpees, Russian KbS, & Doubleunders, resting 3:00 and repeating 3 times. Finisher is Core Accessory. Extra Credit is Breathe & Mobilize.

Goal: 6+ Rounds.

Wednesday is Pullups and a Muscular Burn workout. Warmup is UB Pull & Squat prep. Pullups are Building sets of 5 WtD Pullups. Workout Prep is HSPU review & practice. Workout is 1 minute stations of Ring Rows, Goblet Squats, & Piked HSPU, finishing with a rest, for 4 rounds. Extra Credit is Breathe & Mobilize.

Goal: 180+ Total Reps.

Thursday is a Breathe & Burn workout. Warmup is General movement prep. Workout Prep is Toes to Bar review & practice. Workout is Every 4 minutes alternating between Row & Toes to Bar, and Run & Hollow Rocks, for 8 total intervals. Extra Credit is Bodybuilding.

Friday is Ring Dips and Breathe & Burn workout. Warmup is UB Push & Weightlifting prep. Ring Dips are Building to a Heavy 3 WtD Ring Dips + 30 sec Arch Hold. Workout Prep is Clean progressions. Workout is Descending sets of Power Cleans & Ring Dips. Extra Credit is Breathe & Mobilize.

Goal: <8:00.

Saturday is a Breathe & Burn workout and Prehab Accessory. Warmup is Squat & Hinge prep. Workout Prep is Review & practice Devil’s Press. Workout is 24 minutes in partners of Wallballs, SA Devil’s Press, & Box Jumps. Finisher is Prehab Accessory. Extra Credit is Lactic Tolerance.

Goal: 6+ Rounds.