Week of 11-29-21

Monday is Front Squats and a Breathe & Burn workout.  Warmup is Squat Prep.  Front Squats are Building sets of 8.   Workout Prep is Clean Progressions.   Workout is Descending sets of Power Cleans & Jumping Squats over BB.  Extra Credit is Flexibility. Goal: <13:00. Tuesday is a Breathe & Burn workout.  Warmup is General movement prep.  Workout Prep is Toes to Bar review & practice.   Workout is 4 rounds of Bike, Abmat Situps, Rowing, & Toes to Bar.  Extra Credit is Durability. Goal: <25:00. Wednesday is Snatch and a Heavy Breathing workout.  Warmup is Weightlifting prep.  Snatch is a 10 min EMOM of 1 Snatch + 1 OHS.  Workout Prep is American KbS review.   Workout is 13 minutes of American KbS, Box Jump Overs, & Running.  Extra Credit Mobility. Goal: 4+ Rounds. Thursday is a Burn & Pump workout.  Warmup is Squat & stability prep.  Workout Prep is Back Squat review & build.   Workout is 5 rounds of Back Squats, Kb Push Press, & Suitcase Carries.  Extra Credit is Kettlebell. Friday is Pullups and a Heavy Breathing workout.  Warmup is UB Pull prep.  Pullups are 4 x 5 WtD Pullups.  Workout Prep is Movement review.   Workout is 10 rounds of CtB Pullups, Burpees, & Doubleunders.  Extra Credit is Durability. Goal: <20:00. Saturday is a Breathe & Brace workout.  Warmup is Deadlift & UB Push prep.  Workout Prep is Deadlift review & build.   Workout is 30 minutes of Deadlifts, Pushups, & Box Jumps.  Extra Credit is Recovery. Goal: 12+ Rounds.