Week of 12-20-21

Monday is a Breathe & Burn workout and Assess Flexibility.  Warmup is General movement prep.  Workout Prep is TGU review & practice.   Workout is 4 rounds of TGU, Kb Pushpress, Suitcase DL, & Pushups.  Finisher is Flexibility Assessment.  Extra Credit is Kettlebell. Tuesday is Assess Front Squat and a Breathe & Burn workout.  Warmup is Squat prep.  Front Squat is ASSESS.  Workout Prep is Review Running technique.   Workout is Descending reps .  Extra Credit is Durability. Goal: <18:00. Wednesday is a Heavy Breathing workout.  Warmup is Jump & breathing prep.  Workout Prep is Doubleunder review.   Workout is a 3 min AMRAP of Cal Row & Box Jumps, rest 1:30, into 3 minutes of Doubleunders & Abmat Situps.  Extra Credit is Core. Goal: 8+ Rounds, 12 + Rounds. Thursday is Power Cleans and Assess Kettlebell.  Warmup is Weightlifting prep.  Power Cleans are a 10 min EMOM of 1 Power Clean + 1 Hang Clean.  Workout Prep is Kb Snatch review.   Workout is 10 minutes of ascending Kb Snatches & Burpees over Kb.  Extra Credit is Mobility. Goal:  Level Up!. Friday is  12 Days of Xmas.  Warmup is General movement prep.  Workout Prep is Movement review & demo.   Workout is A bunch of stuff done in the 12 Days of Xmas format.  Extra Credit is Have a Merry Christmas. Goal: Holiday Cheer!.