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.