Week of 12-13-21

Monday is Front Squats and a Breathe & Burn workout.  Warmup is Squat Prep.  Front Squats are Building sets of 3.  Workout Prep is TtB & Thruster review.   Workout is Descending reps of Thrusters & Toes to Bar.  Extra Credit is Flexibility. Goal: <7:00. Tuesday is a Breathe & Brace workout and Lower Body Accessory.  Warmup is Deadlift prep.  Workout Prep is Deadlift review & build.   Workout is 2 minutes of 10 Deadlifts with Bodybuilders in remaining time for 5 rounds with a 1 min rest between rounds.  Finisher is Lower Body Accessory.  Extra Credit is Durability. Goal: 80+ Reps. Wednesday is Push Press and a Breathe & Burn workout.  Warmup is General movement prep.  Push Press is Building to a heavy set of 3.  Workout Prep is Kb Clean & Push Jerk practice.   Workout is 5 rounds of Kb Cleans, Kb Push Press, & Box Stepovers.  Extra Credit is Kettlebell practice. Goal: <15:00. Thursday is a Breathe & Burn workout.  Warmup is UB Push & Pull prep.  Workout Prep is Pullup & Doubleunder review.   Workout is Descending rounds of Cindy & sets of Doubleunders.  Extra Credit is Durability. Goal:  <25:00. Friday is Overhead Squats and a Breathe & Burn workout.  Warmup is OH Squat prep.  Overhead Squats are Building sets of OH Squats.  Workout Prep is Reviewing how to get in the overhead position.   Workout is Descending reps of OHS with big sets of Abmat Situps in between.  Extra Credit is Flexibility. Goal: <7:00. Saturday is a Breathe & Burn workout.  Warmup is General movement prep.  Workout Prep is American KbS & Elevated Ring Row review.   Workout is, in partners, 8 minutes of Rowing & Russian KbS, rest 1:00, 8 minutes of Elevated Ring Rows, Burpees, & Box Jumps, rest 1:00, and repeat.  Extra Credit is Durability. Goal: 6+ Rounds each.