Week of 9-13-21

Monday is Squat Endurance and a Muscular Burn → Breathe & Burn workout. Warmup is Squat prep. Squat Endurance is Building to a Heavy 20 rep Back Squat. Workout Prep is Lunge review. Workout is a 16 min EMOM alternating between: Rear Step Lunges, Hollow Rocks, Airbike, & Arch-Hold. Extra Credit is Aerobic Recovery.

Goal: 400+ Reps.

Tuesday is a Breathe & Burn workout and Core Accessory. Warmup is Wall Walk & Hinge prep. Workout Prep is Wall Walk & Doubleunder review. Workout is Ascending reps of Wall Walks with SA KbS & Doubleunders after each set. Finisher is Core Accessory. Extra Credit is Lactic Tolerance.

Goal: 5+ Rounds.

Wednesday is a Breathe & Burn workout and Shoulder Accessory. Warmup is General movement prep. Workout Prep is Pullup review. Workout is 1 round of Rowing, Thrusters, & Pullups. Finisher is Shoulder Accessory. Extra Credit is Bodybuilding.

Goal: <10:00.

Thursday is a Breathe & Brace workout. Warmup is Deadlift prep. Workout Prep is Deadlift review & build. Workout is 6 minutes of Deadlifts, Medball Situps, & Box Jumps, rest 2:00 & repeat 2 more times. Extra Credit is Mobility.

Goal: 12+ Rounds.

Friday is Ring Dips and Breathe & Burn. Warmup is UB Push prep. Ring Dips are Building to a Heavy 3 reps. Workout Prep is Ring Muscleup Review. Workout is 4 rounds of Ring MU, Air Squats, & Running. Extra Credit is Shoulder Bodybuilding.

Goal: <10:00.

Saturday is Power Snatch and a Breathe & Burn → Full Body Burn workout. Warmup is Snatch prep. Power Snatch is a 10 min EMOM of 2 Power Snatch. Workout Prep is Burpee review. Workout is 10 rounds of Power Snatch & Burpees over Bar, alternating each round with your Partner. Extra Credit is Aerobic Recovery.

Goal: <12:00.