Week of 10-11-21

Monday is Deadlift and a Full Body Burn workout. Warmup is Deadlift prep. Deadlift is Building sets of 5. Workout Prep is Clean progressions. Workout is Descending reps of Power Cleans & Burpees over Bar. Extra Credit is N&C Endurance.

Goal: <9:00.

Tuesday is a Breathe & Burn workout and Core Accessory. Warmup is UB Pull & Wallball prep. Workout Prep is BMU review & practice. Workout is 18 minutes with ascending reps of BMU with Wallballs & Doubleunders between sets. Finisher is Core Accessory. Extra Credit is Mobility.

Goal: Round of 15+.

Wednesday is HSPU and Breathe & Burn workout. Warmup is UB Push & Hinge prep. HSPU is a 10 min EMOM of 1-3 Strict HSPU. Workout Prep is Barbell movement review. Workout is an Airbike buyin into 3 rounds of Abmat Situps, Deadlifts, Push Press, & Front Rack Holds. Extra Credit is Accumulating 40-50 TGU.

Goal: <12:00.

Thursday is a Breathe & Burn workout and Lower body accessory. Warmup is General movement prep. Workout Prep is Goblet Squat & Box Jump review. Workout is One round of Goblet Squats, Box Jumps, & Cal Row every 5 minutes for 5 rounds. Finisher is Lower body accessory. Extra Credit is Aerobic Recovery.

Goal: <15:00.

Friday is Rings and a Breathe & Burn → Full Body Burn workout. Warmup is Core & Hinge prep. Rings are Accumulating sets of 1-2 Strict RMU. Workout Prep is Movement demo & review. Workout is Descending reps of Toes to Rings & Russian KbS with a Burpee penalty for any breaks. Extra Credit is Mobility.

Goal: <8:00.

Saturday is a Breathe & Burn workout and Shoulder Accessory. Warmup is OHS prep. Workout Prep is OH Squat review & practice. Workout is 5 rounds of Running & OH Squats. Finisher is Shoulder Accessory. Extra Credit is Strongman.

Goal: <18:00.