Week of 12-6-21

Monday it's a Heavy Breathing workout and Shoulder Accessory.  Warmup is Core & Singleunder prep.  Workout Prep is Doubleunder review.   Workout is 20 minutes with a Row buy-in with an AMRAP of Toes to Bar & Doubleunders in remaining time.  Finisher is Shoulder Accessory.  Extra Credit is Aerobic Recovery. Goal: 7+ Rounds. Tuesday is Front Squats and a Breathe & Burn workout.  Warmup is Front Squat prep.  Front Squat is 4 sets of 5.  Workout Prep is American KbS & Wallball review.   Workout is Descending reps of Wallballs & American KbS.  Extra Credit is Flexibility. Goal: <7:00. Wednesday is a Burn & Pump workout.  Warmup is General movement prep.  Workout Prep is TGU review.   Workout is 6 sets of TGU, WtD Pullups, WtD Ring Dips, & AMRAP L-sits.  Extra Credit is Durability. Thursday is Cleans and a Heavy Breathing workout.  Warmup is Weightlifting prep.  Workout Prep is Movement review.   Workout is a 4 minute AMRAP of Hang Power Cleans & Airbike, rest 1 minute, into a 4 min AMRAP of Box Jumps & Bodybuilders, rest 1 minute, and repeat.  Extra Credit is Kettlebell practice. Friday is a Breathe & Burn workout and Core Accessory.  Warmup is Squat & Pull prep.  Workout Prep is BMU review.   Workout is Descending reps of Air Squats with Ascending reps of BMU.  Finisher is Core Accessory.  Extra Credit is Breathe & Mobility. Goal: <20:00. Saturday is Strict Press and Breathe & Burn.  Warmup is Hinge & Press prep.  Workout Prep is Partner movement review & practice.  Strict Press is 5 sets of Descending reps down to a heavy single.   Workout is 18 minutes, in partners, of Partner Pushups, Partner Situps, Kb Snatches, & Medball Run.  Extra Credit is Durability. Goal: 3+ Rounds.