Week of 7-26-21

Monday is a Breathe & Burn workout and Shoulder Accessory. Warmup is General movement prep. Workout Prep is Dumbell movement review. Workout is 20 minutes of Ring Pushups, Db Box Stepovers, & Db Snatches. Finisher is Shoulder accessory. Extra Credit is Mobility.

Goal: 7+ Rounds.

Tuesday is Assess UB Pull and a Breathe & Burn workout. Warmup is UB Pull prep. UB Pull is Assess. Workout Prep is Kipping Pullup review. Workout is Descending sets of Pullups with a 400m Run after each set. Extra Credit is Core & Lower Body Accessory.

Goal: <12:00.

Wednesday is a Breathe & Brace workout. Warmup is a Barbell complex. Workout Prep is Clean Progressions & Thruster review, then build to workout weight. Workout is 10 rounds of Burpees over Bar, Deadlifts, Power Cleans, Front Squats, & 1 Thruster. Extra Credit is Rotation Accessory.

Goal: <13:00.

Thursday is Assess Rings and Assess N&C Endurance. Warmup is Jump Rope & Rings prep. Rings are Assess. Workout Prep is Doubleunder review & practice. Workout is Assess N&C Endurance. Extra Credit is Mobility.

Goal: Level Up!

Friday is Power Snatch and a Breathe & Burn workout. Warmup is Snatch prep. Power Snatch is Build to a Heavy 2 reps. Workout Prep is OH Squat review. Workout is 5 rounds of Power Snatch, OH Squats, & Box Jumps. Extra Credit is Glute Accessory.

Goal: <15:00.

Saturday is Back Squats and a Bodybuilding workout. Warmup is Squat prep. Back Squats are Building sets of 3. Workout Prep is Movement review. Workout is 10 rounds of SA Ring Rows, Arch-body Pulses, SA Db Floor Press, & Tuckups, switching sides with every round. Extra Credit is ARMS.