Week of 2-14-22

Monday is Press and a Burn & Pump workout.  Warmup is Press prep.  Press is 4 sets of 3 rep, building.  Workout Prep is Push Press review.   Workout is 4 rounds of Push Press, Airbike, & WtD Plank with a 1 min rest between rounds.  Extra Credit is U/L Endurance. Tuesday is a Breathe & Burn workout.  Warmup is Weightlifting prep.  Workout Prep is Clean progressions & BMU practice.   Workout is 6 minutes of BMU, Hang Power Cleans, & Doubleunders, rest 2:00, and repeat 3 times.  Extra Credit is Mobility. Goal: 12+ Rounds. Wednesday is Front Squat and a Muscular Burn workout.  Warmup is Squat prep.  Front Squat is Building to a heavy 5 reps.  Workout Prep is Overhead Squat review.   Workout is 10 minutes of ascending sets of OHS & Abmat Situps.  Extra Credit is Durability. Goal: 8+ Rounds. Thursday is a Breathe & Burn workout and Core Accessory.  Warmup is General movement prep.  Workout Prep is Review Deadlift.   Workout is 6 rounds of Deadlifting, Running, & Burpees over Bar.  Finisher is Core Accessory.  Extra Credit is Mobility. Goal:  Finish!. Friday is Floor Press and a Breathe & Burn workout.  Warmup is Press prep.  Floor Press is 5 sets of 5, building.  Workout Prep is Pullup review & practice.   Workout is 3 rounds of Thrusters & Pullups.  Extra Credit is Prehab & mobility. Goal: <10:00. Saturday is a Breathe & Burn workout and Prehab Accessory.  Warmup is Hinge prep.  Workout Prep is SA KbS review.   Workout is 21 minutes, in partners, of ascending Box Jumps, Partner Medball Situps, & SA KbS.  Finisher is Prehab Accessory.  Extra Credit is Mobility. Goal: 5+ Rounds.