Week of 8-2-21

Monday is Press and a Breathe & Burn workout. Warmup is Press & Lunge prep. Press is Building sets of 8. Workout Prep is Db OH Walking Lunge review. Workout is 4 rounds of OH Walking Lunges & Burpees over Db. Extra Credit is Shoulder Accessory.

Goal: <12:00.

Tuesday is a Heavy Breathing workout and Rotational Accessory. Warmup is Jump Rope prep. Workout Prep is Doubleunder review & practice. Workout is Ascending reps of Doubleunders with a static Row after each set & a 1:00 rest between rounds. Finisher is Rotational Accessory. Extra Credit is Running.

Goal: <16:00.

Wednesday is Front Squat and a Breathe & Burn workout. Warmup is Front Squat prep. Front Squats are Building sets of 3. Workout Prep is Toes to Bar review. Workout is Descending reps of Front Squats & Toes to Bar with a Run at the end of each round. Extra Credit is Mobility.

Goal: <10:00.

Thursday is a Heavy Breathing workout and Knee & Hip Accessory. Warmup is Unilateral movement prep. Workout Prep is Dumbbell movement review. Workout is 5 minutes of Db Power Cleans & Bodybuilders, a 2:00 rest, into 5 minutes of Db Snatches & Bear Crawls, a 2:00 rest, then repeat. Finisher is Knee & Hip Accessory. Extra Credit is ARMS.

Goal: Round of 16+.

Friday is Barbell Row and a Breathe & Burn workout. Warmup is Barbell Row prep. Barbell Row is Accumulating sets of 8-12 reps. Workout Prep is Bar Muscleups review. Workout is 4 rounds of Bar Muscleups & Wallballs. Extra Credit is Running.

Goal: <10:00.

Saturday is a Breathe & Brace workout. Warmup is Deadlift prep. Workout Prep is Deadlift review & build. Workout is 30 minutes of Deadlifts, Pushups, & Box Jumps. Extra Credit is Mobility.

Goal: 15+ Rounds.