Week of 10-11-21

Monday is Deadlift and a Full Body Burn workout.  Warmup is Deadlift prep.  Deadlift is Building sets of 5.  Workout Prep is Clean progressions.   Workout is Descending reps of Power Cleans & Burpees over Bar.  Extra Credit is N&C Endurance. Goal: <9:00. Tuesday is a Breathe & Burn workout and Core Accessory.  Warmup is UB Pull & Wallball prep.  Workout Prep is BMU review & practice.   Workout is 18 minutes with ascending reps of BMU with Wallballs & Doubleunders between sets.  Finisher is Core Accessory.  Extra Credit is Mobility. Goal: Round of 15+. Wednesday is HSPU and Breathe & Burn workout.  Warmup is UB Push & Hinge prep.  HSPU is a 10 min EMOM of 1-3 Strict HSPU.  Workout Prep is Barbell movement review.   Workout is an Airbike buyin into 3 rounds of Abmat Situps, Deadlifts, Push Press, & Front Rack Holds.  Extra Credit is Accumulating 40-50 TGU. Goal: <12:00. Thursday is a Breathe & Burn workout and Lower body accessory.  Warmup is General movement prep.  Workout Prep is Goblet Squat & Box Jump review.   Workout is One round of Goblet Squats, Box Jumps, & Cal Row every 5 minutes for 5 rounds.  Finisher is Lower body accessory.  Extra Credit is Aerobic Recovery. Goal: <15:00. Friday is Rings and a Breathe & Burn → Full Body Burn workout.  Warmup is Core & Hinge prep.  Rings are Accumulating sets of 1-2 Strict RMU.  Workout Prep is Movement demo & review.   Workout is Descending reps of Toes to Rings & Russian KbS with a Burpee penalty for any breaks.  Extra Credit is Mobility. Goal: <8:00. Saturday is a Breathe & Burn workout and Shoulder Accessory.  Warmup is OHS prep.  Workout Prep is OH Squat review & practice.   Workout is 5 rounds of Running & OH Squats.  Finisher is Shoulder Accessory.  Extra Credit is Strongman. Goal: <18:00.