Week of 1-31-22

Monday is Strict Press and a Breathe & Burn workout. Warmup is Strict Press prep. Press is 4 sets of 7. Workout Prep is Barbell movement review. Workout is 5 rounds of GHD Situps, Push Press, & Rear Step Lunges. Extra Credit is Durability.

Goal: <12:00.

Tuesday is a Heavy Breathing workout. Warmup is General movement prep. Workout Prep is Pullup review. Workout is an Airbike buy-in into 10 rounds of Pullups, Burpees, & Box Jumps. Extra Credit is U/L Endurance.

Goal: <24:00.

Wednesday is Deadlift and a Breathe & Burn workout. Warmup is Deadlift prep. Deadlift is 3 reps every 2:00 x 6. Workout Prep is Russian KbS review. Workout is Descending sets of Russian KbS. Extra Credit is Mobility.

Goal: <7:00.

Thursday is a Breathe & Burn workout and Core Accessory. Warmup is Squat & Jump Rope prep. Workout Prep is Doubleunder & Thruster review. Workout is 10 rounds of Thrusters & Doubleunders. Finisher is Core Accessory. Extra Credit is Durability.

Goal: <20:00.

Friday is a Breathe & Burn workout. Warmup is Weightlifting prep. Workout Prep is Clean progressions. Workout is 10 minutes of Hang Power Cleans, Bodybuilders, Ring Rows, & a Run, resting 5:00, and repeating. Extra Credit is Mobility.

Goal: 7+ Rounds.

Saturday is Floor Press and a Muscular Burn workout. Warmup is Press prep. Floor Press is Building to a Heavy 5 reps. Workout Prep is Toes to Bar review. Workout is 60 Toes to Bar with a Pushups & Db Snatch penalty with every break. Extra Credit is Mobility.

Goal: <11:00.