Week of 11-22-21

Monday is Assess Weightlifting and a Breathe & Burn workout.  Warmup is Weightlifting prep.  Weightlifting is Building to a heavy Power Snatch + Hang Snatch.  Workout Prep is Movement review & demo.   Workout is 5 rounds of Power Cleans, V-ups, & Pushups.  Extra Credit is Mobility. Goal: <10:00. Tuesday is Rowing Assessment and Shoulder Accessory.  Warmup is Rowing prep.  Workout Prep is Rowing review.   Workout is Assess Rowing.  Finisher is Shoulder Prehab.  Extra Credit is Durability. Goal: Level Up! Wednesday is Front Squat and a Breathe & Burn workout.  Warmup is Front Squat prep.  Front Squat is 5 x 5 Building.  Workout Prep is Manmaker review.   Workout is 16 minutes of Doubleunders and Manmakers with Pullups every minute.  Extra Credit is Durability. Goal: 7+ Rounds. Thursday is a Breathe & Burn workout and Core Accessory.  Warmup is Push & Hinge prep.  Workout Prep is Ring Dip review & building Deadlift.   Workout is 4 rounds for quality of OH Plate Carry, Deadlifts, & Ring Dips.  Finisher is Core Accessory.  Extra Credit is Mobility. Friday is Assess API.  Warmup is API Prep.  Workout Prep is Review judging standards.   Workout is Assess API.  Extra Credit is Durability. Goal: Level Up!. Saturday is Db Floor Press and a Breathe & Burn workout.  Warmup is General movement prep.  Db Floor Press is Accumulating sets of 8.  Workout Prep is Rope Climb & Db Snatch review.   Workout is 4 rounds of Running, Rope Climbs, & Db Squat Snatch.  Extra Credit is Durability. Goal: <20:00.