Week of 11-15-21

Monday is Weightlifting and a Breathe & Burn workout.  Warmup is Weightlifting prep.  Weightlifting is Building to a Heavy Hang Cleans + Clean + Jerk.  Workout Prep is Review Burpees & Air Squats.   Workout is 16 minutes of Clean & Jerks, Burpees, & Air Squats.  Extra Credit is Mobility. Goal: 6+ Rounds. Tuesday is a Breathe & Burn.  Warmup is UB Pull & Core prep.  Workout Prep is TtB, CtB, & Doubleunder review.   Workout is Descending reps of Doubleunders, CtB Pullups, & Toes to Bar.  Extra Credit is Durability. Goal: <16:00. Wednesday is a Breathe & Burn workout.  Warmup is General movement prep.  Workout Prep is Db Snatch & Walking lunge review.   Workout is 12 minutes of Rowing & Walking Lunges, rest until 15:00, into 12 minutes of Airbike & Db Snatches.  Extra Credit is Rowing. Goal: 3+ Rounds on both. Thursday is Floor Press and a Muscular Burn workout.  Warmup is Press prep.  Floor Press is Accumulating sets of 3.  Workout Prep is Strict Press & Pushup review.   Workout is Descending reps of Strict Press & Pushups with Situps at the end of each round.  Extra Credit is Aerobic Recovery. Goal: <15:00. Friday is Back Squat and a Breathe & Burn workout.  Warmup is Squat prep.  Back Squat is Building to a heavy set of 3.  Workout Prep is Db Clean & Pullup review.   Workout is 5 minutes of Db Hang Squat Cleans, Strict Pullups, & Shuttle Runs, resting 1:00, and doing it 2 more times.  Extra Credit is Durability. Goal: 6+ Total Rounds. Saturday is a Breathe & Burn → Full Body Burn workout and Bodybuilding Accessory.  Warmup is Snatch prep.  Workout Prep is Snatch progressions and build to workout weight.   Workout is Descending reps of Power Snatch, Knees to Elbow, & Bar-facing Burpees.  Finisher is Bodybuilding Accessory.  Extra Credit is Rowing. Goal: <13:00.