Week of 2-28-22

Monday is Squat Endurance and a Muscular Burn workout.  Warmup is Squat prep.  Squat Endurance is Building to a moderate 20 reps Back Squat.  Workout Prep is Review & demo movements.   Workout is Ascending reps of WtD Box Stepups & Abmat Situps.  Extra Credit is Bodybuilding. Goal: <12:00. Tuesday is a Breathe & Burn workout and Core Accessory.  Warmup is Hinge prep.  Workout Prep is Doubleunders.   Workout is a 3 min AMRAP of Burpees, Russian KbS, & Doubleunders, resting 3:00 and repeating 3 times.  Finisher is Core Accessory.  Extra Credit is Breathe & Mobilize. Goal: 6+ Rounds. Wednesday is Pullups and a Muscular Burn workout.  Warmup is UB Pull & Squat prep.  Pullups are Building sets of 5 WtD Pullups.  Workout Prep is HSPU review & practice.   Workout is 1 minute stations of Ring Rows, Goblet Squats, & Piked HSPU, finishing with a rest, for 4 rounds.  Extra Credit is Breathe & Mobilize. Goal: 180+ Total Reps. Thursday is a Breathe & Burn workout.  Warmup is General movement prep.  Workout Prep is Toes to Bar review & practice.   Workout is Every 4 minutes alternating between Row & Toes to Bar, and Run & Hollow Rocks, for 8 total intervals.  Extra Credit is Bodybuilding. Friday is Ring Dips and Breathe & Burn workout.  Warmup is UB Push & Weightlifting prep.  Ring Dips are Building to a Heavy 3 WtD Ring Dips + 30 sec Arch Hold.  Workout Prep is Clean progressions.   Workout is Descending sets of Power Cleans & Ring Dips.  Extra Credit is Breathe & Mobilize. Goal: <8:00. Saturday is a Breathe & Burn workout and Prehab Accessory.  Warmup is Squat & Hinge prep.  Workout Prep is Review & practice Devil’s Press.   Workout is 24 minutes in partners of Wallballs, SA Devil’s Press, & Box Jumps.  Finisher is Prehab Accessory.  Extra Credit is Lactic Tolerance. Goal: 6+ Rounds.