Week of 9-27-21

Monday is Deadlift and a Breathe & Burn workout. Warmup is Hinge prep. Deadlifts are Building sets of 10. Workout Prep is Clean Progressions. Workout is 8 rounds of Hang Power Cleans & Toes to Bar. Extra Credit is N&C Endurance.

Goal: <7:00.

Tuesday is a Heavy Breathing workout and Core Accessory. Warmup is General movement prep. Workout Prep is Movement review. Workout is 90 second intervals of Rowing, Burpees, & Box Jumps with a 30 second rest in between for 4 rounds. Finisher is Core Accessory. Extra Credit is Strongman Accessory.

Goal: 230+ Reps/Cals.

Wednesday is Rings and a Heavy Breathing workout. Warmup is Ring prep. Rings are Building sets of weighted Ring Dips. Workout Prep is Ring MU review & practice. Workout is 12 minutes of Ring MU, American KbS, & Doubleunders. Extra Credit is Mobility.

Goal: 6+ Rounds.

Thursday is a Breathe & Burn workout and Lower Accessory. Warmup is Run & squat prep. Workout Prep is Running warm up & review. Workout is A pyramid of Running & Front Squats. Finisher is Lower Accessory. Extra Credit is Aerobic Recovery.

Goal: <15:00.

Friday is Handstand Pushups and a Breathe & Burn workout. Warmup is Press prep. HSPU are Accumulating sets of 3-5 Strict HSPU. Workout Prep is Deadlift & Wall Walk review. Workout is 9 minutes of Deadlifts, Wall Walks, & HR Pushups. Extra Credit is Bodybuilding.

Goal: 4+ Rounds.

Saturday is a Breathe & Burn workout and Arm Accessory. Warmup is General movement prep. Workout Prep is Pullup review & practice. Workout is 5 rounds of Pullups, Db Hang Snatch, GHD Situps, & Wallballs with a penalty on any break on Wallballs & Pullups. Finisher is ARMS. Extra Credit is Mobiltiy.

Goal: <18:00.