Week of 11-8-21

Monday is a Breathe & Burn workout.  Warmup is Gymnastics prep.  Workout Prep is BMU & Pistols review.   Workout is 3 rounds of BMU, Pistols, GHD Situps, and a 600m Run.  Extra Credit is Rowing. Goal: <20:00. Tuesday is Weightlifting and a Heavy Breathing workout.  Warmup is Weightlifting prep.  Weightlifting is Building to a heavy Power Snatch + Snatch.  Workout Prep is Doubleunder review.   Workout is a pyramid of Db Snatches & Doubleunders for 12 minutes.  Extra Credit is Durability. Goal: Finish. Wednesday is a Power Output workout and Core Accessory.  Warmup is Thruster prep.  Workout Prep is Thruster review & build.   Workout is 4 rounds of Thrusters.  Finisher is Core Accessory.  Extra Credit is Aerobic Recovery. Goal: Effort. Thursday is Pullups and a Breathe & Burn workout.  Warmup is Pullup Prep.  Pullups are Accumulating sets of 3 Weighted Pullups.  Workout Prep is American KbS & Pullup review.   Workout is Four 3 minute AMRAPs of American KbS, Pullups, Shuttle Run, & Burpees with a 1:00 rest in between.  Extra Credit is Rowing. Goal: 6+ Rounds. Friday is a Breathe & Burn workout and Core Accessory.  Warmup is General movement prep.  Workout Prep is Toes to Bar & Box Jump review.   Workout is 50 Toes to Bar for time with 20 Air Squat Box Jump Overs on each break.  Finisher is Core Accessory.  Extra Credit is Mobility. Goal: <10:00. Saturday is Deadlift and a Breathe & Burn workout.  Warmup is Deadlift prep.  Deadlift is Building to a heavy 3 reps.  Workout Prep is Weightlifting review.   Workout is 10 rounds of Deadlifts, Hang Power Cleans, & Push Jerks, alternating each round with your partner.  Extra Credit is Durability. Goal: <20:00.