Week of 10-4-21

Monday is a Breathe & Burn workout.  Warmup is Ring Dip & Squat prep.  Workout Prep is Running & Doubleunder review.   Workout is 10 rounds of Ring Dips, Air Squats, & Doubleunders sandwiched between two 800m Runs.  Extra Credit is Mobility. Goal: <22:00. Tuesday is Deadlift and a Breathe & Burn workout.  Warmup is Deadlift prep.  Deadlift is week 2 of the progressions, building sets of 8.  Workout Prep is Clean progressions.   Workout is 30 sec on/30 sec off alternating between Hang Power Cleans & Anchored Situps for 6 rounds (of each).  Extra Credit is N&C Endurance. Goal: 150+ Reps. Wednesday is a Heavy Breathing workout and Lower Body Accessory.  Warmup is Squat & row prep.  Workout Prep is Rowing review.   Workout is 20 minutes with a Row buy-in into rounds of Box Jump Overs & Wallballs.  Finisher is Lower body accessory.  Extra Credit is Lower body bodybuilding. Goal: 7+ Rounds. Thursday is Pullups and Full Body Burn.  Warmup is Pullup prep.  Pullups are 5 sets of 3 Weight Pullups.  Workout Prep is Snatch Progressions.   Workout is 30 Snatches for time.  Extra Credit is Mobility. Goal: <4:00. Friday is a Breathe & Burn workout and Core Accessory.  Warmup is Squat prep.  Workout Prep is Back Squat review.   Workout is a reverse pyramid of Back Squats & Running.  Finisher is Core Accessory.  Extra Credit is Aerobic Recovery. Goal: <16:00. Saturday is Db Floor Press and a Heavy Breathing workout.  Warmup is General movement prep.  Db Floor Press is 4 sets of 10.  Workout Prep is Gymnastics review & practice.   Workout is In Partners 7 minutes of Pullups & Synch. Burpees, rest 2:00, into 7 minutes of Knees to Elbow & Synch. Burpees.  Extra Credit is UB Pull Bodybuilding. Goal: 8+ Total Rounds.