Week of 1-3-22

Monday is Pullups and a Breathe & Brace workout.  Warmup is UB Pull prep.  Pullups are 4 sets of 6 weighted Pullups.  Workout Prep is Clean progressions.   Workout is 6 rounds of Power Cleans, Chest to Bar Pullups, & Doubleunders.  Extra Credit is Durability. Goal: <15:00. Tuesday is SLIPS and a Powerbuilding workout.  Warmup is Shoulder & squat prep.  SLIPS is 20 minutes rotating through, Scales, L-sits, Inversion, Planks, & Stretching.  Workout Prep is Review pistols & HSPU.   Workout is 4 rounds of Weighted Pistols, Strict HSPU, & a max effort Airbike, with a 2:00-3:00 rest between rounds.  Extra Credit is Mobility. Wednesday is a Breathe & Burn workout and Shoulder Accessory.  Warmup is Push & squat prep.  Workout Prep is Medball Clean review & practice.   Workout is 12 minutes of Medball Cleans, Burpee Box Jumps, & Medball Situps, resting 3:00 and repeating the AMRAP.  Finisher is Shoulder Accessory.  Extra Credit is Durability. Goal: 4+ Rounds each. Thursday is Deadlift and Heavy Breathing.  Warmup is Deadlift prep.  Deadlift is 2 reps every 90 sec x 8 .  Workout Prep is Pullup review & practice.   Workout is 3 rounds of Running, American KbS, & Pullups.  Extra Credit is Mobility. Goal:  <15:00. Friday is Rings and a Breathe & Burn workout.  Warmup is UB Push prep.  Rings are accumulating sets of 5 weighted Ring Dips .  Workout Prep is SA Db Push Press review.   Workout is 17 minutes with a Row buy-in, and Ring Dips, SA Db Push Press, & Tuckups in remaining time..  Extra Credit is Durability. Saturday is a Breathe & Burn workout and BB Accessory.  Warmup is General movement prep.  Workout Prep is Wallball & Bodybuilder review.   Workout is 15 minutes of Wallballs & Bodybuilders.  Finisher is Bodybuilding.  Extra Credit is Durability.