Week of 2-7-22

Monday is a Breathe & Burn workout.  Warmup is Weightlifting prep.  Workout Prep is Clean progressions.   Workout is 4 cycles of 5 minutes of Box Jumps, Deadlifts, Hang Power Cleans, & Front Squats.  Extra Credit is Mobility. Goal: 12+ Rounds. Tuesday is Press and a Breathe & Burn workout.  Warmup is Press & Squat prep.  Press is 4 sets of 5 building.  Workout Prep is Doubleunder review & practice.   Workout is 2 rounds of Thrusters & Doubleunders with V-ups on any break.  Extra Credit is Bodybuilding. Goal: <10:00. Wednesday is  a Breathe & Burn workout.  Warmup is General movement prep.  Workout Prep is Rowing review.   Workout is In Partners, 30 minutes with a Row Buy-in then at 15:00, 8 rounds of SA KbS & Pushups.  Extra Credit is U/L Endurance. Goal: <22:00. Thursday is Back Squat and a Heavy Breathing workout.  Warmup is Squat prep.  Back Squat is 4 sets of 3 building.  Workout Prep is Strict TtB review.   Workout is 2 minutes of Airbike, rest 1:00, then 2 minutes of Strict TtB & Air Squats, rest 1:00, repeat.  Extra Credit is Mobility. Goal:  Varies, 6+ Rounds. Friday is a Breathe & Burn workout and Shoulder Accessory.  Warmup is UB Pull prep.  Workout Prep is Pullup review.   Workout is 60 Burpee Pullups for time, with a Kb Front Rack Carry every 2 minutes.  Finisher is Shoulder Accessory.  Extra Credit is Mobility. Goal: <15:00. Saturday is Power Snatch and a Breathe & Burn workout.  Warmup is Snatch prep.  Power Snatch is an EMOM for 10 minutes of 1 Power Snatch + 1 Hang Power Snatch.  Workout Prep is Lunge review.   Workout is Descending sets of Power Snatch, Rear Step Lunges, & Abmat Situps.  Extra Credit is Bodybuilding. Goal: <12:00.