Week of 11-1-21

Monday is Weightlifting and a Breathe & Burn workout.  Warmup is Weightlifting prep.  Weightlifting is Building to a heavy 2 Cleans + 1 Jerk.  Workout Prep is Review Deadlifts & build workout weight.   Workout is 12 minutes of Deadlifts and Box Stepups.  Extra Credit is Durability. Goal: 4+ Rounds. Tuesday is Heavy Breathing and Core/Hip Accessory.  Warmup is General movement prep.  Workout Prep is Review & practice Db movements.   Workout is 6 rounds of Airbike, SA Db HPC&J, & Burpees over Db.  Finisher is Core/Hip Accessory.  Extra Credit is Rowing. Goal: Finish. Wednesday is a Heavy Breathing → Breathe & Burn workout and Bodybuilding Accessory.  Warmup is Row & Toes to Bar prep.  Workout Prep is Doubleunder review & practice.   Workout is 20 minutes with a Row buyin into an AMRAP of Toes to Bar & Doubleunders in remaining time.  Finisher is Bodybuilding.  Extra Credit is Mobility. Goal: 4+ Rounds. Thursday is Back Squat and Full Body Burn workout.  Warmup is Squat prep.  Workout Prep is BMU & Thruster practice.  Back Squat is Building sets of 5.   Workout is Descending reps of Thrusters & Bar Muscleups.  Extra Credit is Bodybuilding. Goal: <6:00. Friday is a Breathe & Burn workout and Prehab Accessory.  Warmup is Core & Hinge prep.  Workout Prep is Hip Extension prep.   Workout is a buy in & buy out of GHD Situps with 4 rounds of Db Snatch & Box Jump Overs in between.  Finisher is Prehab Accesory.  Extra Credit is Rowing. Goal: <13:00. Saturday is Floor Press and a Breathe & Burn workout.  Warmup is Press & squat prep.  Floor Press is Building sets of 5.  Workout Prep is Movement review & demo.   Workout is Ascending Running distances with a Medball with Strict Pullups & Wall Balls following every Run, in partners.  Extra Credit is Durability. Goal: <20:00.