Week of 1-17-21

Monday is Pullups and a Breathe & Burn workout.  Warmup is General movement prep.  Pullups are 5 sets of 2 weighted Pullups.  Workout Prep is Review & practice kipping Pullups.   Workout is 12 minutes of ascending Russian KbS & Pullups.  Extra Credit is Durability. Goal: 140+ Reps. Tuesday is OH Squats and a Breathe & Burn workout.  Warmup is OH Squat prep.  OH Squats are Building to a heavy 3.  Workout Prep is Running warm up.   Workout is 5 rounds of Running & OH Squats.  Extra Credit is Mobility. Goal: <20:00. Wednesday is Rings and a Burn & Pump workout.  Warmup is Ring prep.  Rings are 5 sets of 3 weighted Ring Dips.  Workout Prep is Strict TtB & HSPU review.   Workout is 6 rounds of Strict TtB, Box Jumps, & AMRAP Strict HSPU.  Extra Credit is Durability. Goal: 40+ Reps. Thursday is  a Muscular Burn workout and Accessory.  Warmup is Squat prep.  Workout Prep is Front Squat review & build.   Workout is 2 minutes of Front Squats, Ring Rows, & AMRAP Air Squats with remaining time.  Finisher is Lower body accessory.  Extra Credit is Mobility. Goal:  150+ Reps. Friday is Power Cleans and a Breathe & Burn workout.  Warmup is Weightlifting prep.  Power Cleans are a 10 min EMOM of 1 Power Clean + 1 Hang Power Clean.  Workout Prep is Rowing review.   Workout is a Row Buy-in into rounds of Deadlift, Tuckups, & Hollow Rocks.  Extra Credit is Mobility. Goal: 5+ Rounds. Saturday is a Breathe & Burn workout and Bodybuilding Accessory.  Warmup is General movement prep.  Workout Prep is Doubleunder review & practice.   Workout is Descending set of Pushups & Wallballs with Doubleunders in between.  Finisher is UB Pull Bodybuilding.  Extra Credit is Durability. Goal: <15:00.