Week of 1-10-22

Monday is Pullups and Muscular Burn. Warmup is General movement prep. Workout Prep is Rope Climbs & Pistols. Pullups is 4 sets of 4 WtD Pullups building. Workout is 15 minutes of Handstand Walk, Rope Climbs, & Pistols. Extra Credit is Durability.

Goal: 4+ Rounds.

Tuesday is Breathe & Burn and Lower Accessory. Warmup is Hip extension & press prep. Workout Prep is Jump technique review. Workout is 6 rounds of Box Jump Overs, GHD Situps, & Db Snatches. Finisher is Lower Accessory. Extra Credit is Breathe & Stretch.

Goal: <20:00.

Wednesday is a Heavy Breathing workout and Prehab Accessory. Warmup is Hinge prep. Workout Prep is Doubleunder review & practice. Workout is 3 minutes of Bike or Row, rest 2:00, 3 minutes of Doubleunders & Burpees, rest 2:00, and repeat 3 times. Finisher is Prehab Accessory. Extra Credit is Durability.

Thursday is Back Squat and a Breathe & Burn workout. Warmup is Squat prep. Back Squat is 4 sets of 5. Workout Prep is Review Pullups. Workout is 16 minutes of CtB Pullups, Front Squats, & Shuttle. Extra Credit is Rings.

Goal: 6+ Rounds.

Friday is a Power Output workout. Warmup is Weightlifting prep. Workout Prep is Clean progressions. Workout is 6 rounds of Hang Power Cleans and Max Effort Airbike. Extra Credit is Breathe & Stretch.

Saturday is HSPU and Muscular Burn. Warmup is Press prep. HSPU is a 10 min EMOM Strict HSPU. Workout Prep is Toes to Bar review & practice. Workout is Tabata mash of Pushups, Stepups, & Toes to Bar. Extra Credit is Durability.