Week of 10-18-21

Monday is a Breathe & Burn workout and Lower Accessory.  Warmup is Squat & Pull prep.  Workout Prep is Rowing review & practice.   Workout is a 2k Row into 4 rounds of Wallballs & Burpee Pullups at the 10:00 mark.  Finisher is Lower body accessory.  Extra Credit is N&C Endurance. Goal: <20:00. Tuesday is Deadlift and a Breathe & Burn workout.  Warmup is Hinge & press prep.  Deadlift is Building to a heavy set of 3.  Workout Prep is Clean & Jerk progressions.   Workout is 12 minutes with ascending Clean & Jerk reps & Doubleunders.  Extra Credit is Strongman. Goal: Round of 8+. Wednesday is a Pump & Burn workout and Core Accessory.  Warmup is Squat & pull prep.  Workout Prep is Front Rack Lunge & Barbell Row review.   Workout is 6 rounds for quality of Front Rack Lunges, Barbell Rows, & Broad Jumps.  Finisher is Core Accessory.  Extra Credit is Aerobic Recovery. Thursday is Ring Dips and a Breathe & Burn workout.  Warmup is Push & hinge prep.  Ring Dips are 5 sets of 3 weighted Ring Dips.  Workout Prep is Movement review & demo.   Workout is 20 minutes of Russian KbS, Ring Dips, & Running.  Extra Credit is Bodybuilding. Goal: 4+ Rounds. Friday is a Breathe & Burn workout and Core Accessory.  Warmup is Core & squat prep.  Workout Prep is Thruster & TtB review.   Workout is 4 rounds of Thrusters, Bodybuilders, & Toes to Bar.  Finisher is Core Accessory.  Extra Credit is Mobility. Goal: <12:00. Saturday is Pullups and a Breathe & Burn workout.  Warmup is Pull & hinge prep.  Pullups are Building a heavy set of 5 Weighted Pullups.  Workout Prep is Review & build the Deadlift.   Workout is 18 minutes in Partners of Deadlifts, CtB Pullups, & Synch. Bear Crawls.  Extra Credit is Aerobic Recovery. Goal: 5+ Rounds.