Week of 3-14-22

Monday is  Squat Endurance and a Breathe & Burn workout.  Warmup is Squat prep.   Squat Endurance is Build to a moderate 20 Rep Back Squat.  Workout Prep is Toes to Bar & Doubleunder review.   Workout is 12 minutes of ascending Toes to Bar & 35 Doubleunders after each set.  Extra Credit is Breathe & Mobilize. Goal: Round of 15+. Tuesday is  Turkish Getups and a Breathe & Burn workout.  Warmup is Hinge & Shoulder prep.  Turkish Getups is Accumulating reps for 10 minutes.  Workout Prep is HS Walk review.   Workout is 6 rounds of American KbS, Bodybuilders, & a Handstand Walk.  Extra Credit is Breathe & Mobilize. Goal: <15:00. Wednesday is  Pullups and a Breathe & Burn workout.  Warmup is UB Pull & Squat prep.  Pullups are Building to a Heavy 2 WtD Pullups.  Workout Prep is CtB Pullup & Goblet Squat review.   Workout is an 800m Run buy-in and out with descending CtB Pullups & Goblet Squats in between.  Extra Credit is Prehab. Goal: <20:00. Thursday is   a Breathe & Burn workout and Core Accessory.  Warmup is Unilateral prep.  Workout Prep is Db Hang Snatch review.   Workout is 5 rounds of Db Hang Snatch & Burpee Box Jump Overs with a 1:00 rest after each round.  Finisher is Core Accessory.  Extra Credit is Lactic Tolerance. Goal:  <15:00. Friday is  a Burn & Pump workout.  Warmup is Squat & UB Pull prep.  Workout Prep is Movement review.   Workout is 5 sets of Reverse Lunges, Elev. Ring Rows, Glute Bridges, Db Curls, & Banded Lat Pulldowns with rest between each.  Extra Credit is Breathe & Mobilize. Saturday is  Power Cleans and a Breathe & Burn workout.  Warmup is Weightlifting prep.  Power Cleans are a 10 min EMOM of 2 Power Cleans building.  Workout Prep is Pushup & Air Squat review.   Workout is 3 minutes of Power Cleans, Pushups, & Air Squats, repeating it 5 time with a 1:00 rest between AMRAPs.  Extra Credit is UB Push. Goal: 15+ Rounds.