Week of 12-27-21

Monday is a Breathe & Burn workout and Core Accessory.  Warmup is a Barbell Complex.  Workout Prep is Clean Progressions.   Workout is 2 minutes of 15 Power Cleans with AMRAP Burpees over Bar with remaining time, rest 1:00, and repeat for 6 rounds.  Finisher is Core Accessory.  Extra Credit is Mobility. Goal: 30+ Reps. Tuesday is Press and a Bodybuilding → Power Output workout.  Warmup is Shoulder prep.  Press is 4 sets of 8 building.  Workout Prep is Chinup review.   Workout is 8-12 Strict Chinups into a 20 second Max effort Airbike, resting 2:00-3:00 and repeating for 4 sets.  Extra Credit is Durability. Wednesday is a Breathe & Burn workout and Hip Accessory.  Warmup is Hinge & Core prep.  Workout Prep is American KbS review & practice.   Workout is Descending sets of Abmat Situps, American KbS, & Doubelunders.  Finisher is Hip Accessory.  Extra Credit is Mobility. Goal: <20:00. Thursday is Back Squat and a Mixed system workout.  Warmup is Squat Prep.  Back Squat is 4 sets of 8 building.  Workout Prep is Move review & practice.   Workout is 5 minute stations of L-Sits & Jefferson Curls, Handstands & Backwards Jump Rope, Deadhang Hold & Air Squats, and Rowing.  Extra Credit is Durability. Friday is Power Snatch and a Breathe & Burn workout.  Warmup is Snatch prep.  Power Snatch is a 12 min EMOM of 1 Power Snatch + 1 Hang Snatch + 1 OH Squat.  Workout Prep is Pullup review & practice.   Workout is Ascending reps of Hang Power Snatch, Pullups, & Bodybuilders.  Extra Credit is Durability. Goal: Round of 12+. Saturday is a Breathe & Burn workout.  Warmup is Squat & Hinge prep.  Workout Prep is Movement review & demo.   Workout is an 800m buy-in & buy-out with 5 rounds of Wallballs, Airbike, & Walking Lunges in between.  Extra Credit is HAPPY NEW YEAR.