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.