Week of 9-20-21

Monday is ASSESS Squat Endurance and a Breathe & Burn workout. Warmup is Squat prep. Squat Endurance is ASSESS. Workout Prep is Doubleunder review & practice . Workout is Descending reps of Plate Situps with Doubleunders after each set. Extra Credit is Mobility.

Goal: <8:00.

Tuesday is a Breathe & Burn workout and Shoulder Accessory. Warmup is Hinge & HS Walk prep. Workout Prep is Deadlift & HS Walk review & practice. Workout is 6 rounds of HS Walks, Deadlifts, & Running. Finisher is Shoulder Accessory. Extra Credit is UB Bodybuilding.

Goal: <15:00.

Wednesday is Pullups and ASSESS Lactic Tolerance. Warmup is UB Pull & Squat prep. Pullups are Descending sets of Weighted Pullups. Workout Prep is Thruster & Pullup review. Workout is ASSESS Lactic Tolerance. Extra Credit is Aerobic Flush.

Goal: Level Up!.

Thursday is SLIPS and a Muscular Burn workout. Warmup is General movement prep. SLIPS is Scales, L-Sits, HS Shoulder Taps, Plank March, & Seated Straddle for 20 minutes. Workout Prep is Toes to Bar review. Workout is 12 minutes of Strict TtB, Strict Ring Dips, & Box Jumps. Extra Credit is Kb Mixed Carry.

Goal: 6+ Rounds.

Friday is Clean & Jerks and a Power Output workout. Warmup is Weightlifting prep. Clean & Jerks are Building to a heavy Power Clean + Hang Clean + Jerk. Workout Prep is Review Rowing. Workout is 4 rounds of Power Cleans & Rowing. Extra Credit is Shoulder & Hip prehab.

Saturday is a Breathe & Burn workout. Warmup is review movements & 5 reps of each movement in the workout. Workout is Filthy Fifty. Extra Credit is Mobility.

Goal: Finish.