Week of 3-28-22

Monday is Squat Endurance and a Breathe & Burn workout. Warmup is Squat prep. Squat Endurance is Assessing OR building. Workout Prep is Doubleunder review & practice. Workout is Ascending Doubleunders with descending GHD Situps in between each set. Extra Credit is Lactic Tolerance.

Goal: <10:00.

Tuesday is a Breathe & Burn workout and Core Accessory. Warmup is General movement prep. Workout Prep is Kb Snatch review & practice. Workout is 1 minute stations of Kb Snatch, Row, & Ring Rows for 5 rounds with a 1 minute rest between rounds. Finisher is Core Accessory. Extra Credit is Breathe & Mobilize.

Wednesday is Floor Press and a Breathe & Burn workout. Warmup is UB Push & Jump prep. Floor Press is Building to a heavy set of 5 in 5 sets. Workout Prep is Review & practice Ring Dips. Workout is 4 rounds of Air Squats, Burpee Box Jumps, & Ring Dips. Extra Credit is Breathe & Mobilize.

Goal: <15:00.

Thursday is Hang Power Cleans and a Breathe & Burn workout. Warmup is Weightlifting prep. Hang Power Cleans are a 10 min EMOM of 1 Clean Pull & 1 Hang Power Clean. Workout Prep is Review barbell cycling. Workout is Ascending reps of Deadlifts & Hang Power Cleans with a Run in between rounds. Extra Credit is Prehab.

Goal: Round of 16+.

Friday is Pullups and a Full Body Burn workout. Warmup is UB Pull & Squat prep. Pullups are Building to a heavy 3 Weighted Pullups in 5 sets. Workout Prep is Thruster & Pullup practice. Workout is Descending reps of Thrusters & Pullups. Extra Credit is Bodybuilding.

Goal: Level Up!

Saturday is a Muscular Burn workout. Warmup is General movement prep. Workout Prep is Strict TtB review. Workout is 3 minutes of Strict Toes to Bar & Russian KbS, rest 1:30, into 3 minutes of WtD Box Stepups & WtD Plank, rest 1:30, and repeat 3 times . Extra Credit is Breathe & Mobilize.