Week of 6-21-21

Monday is Front Squats and a Breathe & Burn workout.  Warmup is Front Squat prep.  Front Squats are Building sets of 3.  Workout Prep is Pistol review & practice.   Workout is 10 minutes of Pistols, Burpees over Bar, & Doubleunders.  Extra Credit is Rotational Accessory. Goal: 5+ Rounds. Tuesday is a Breathe & Burn workout and Lower Body Accessory.  Warmup is Hinge & Press prep.  Workout Prep is Kb Clean & Push Jerk review.   Workout is 5 rounds of Kb Cleans, Kb Push Jerks, & a Shuttle Run.  Finisher is Lower Body Accessory.  Extra Credit is Flexibility. Goal: <14:00. Wednesday is a Heavy Breathing workout.  Warmup is General movement prep.  Workout Prep is Pullup review & practice.   Workout is a 5 min AMRAP of Cal Bike/Row/Ski, a 1:00 rest, into 5 minutes of Pullups, Tuckups, & Box Stepups, rest 1:00, for 3 total rounds.  Extra Credit is Lateral Accessory. Goal: Cals Vary, 12+ Rounds. Thursday is SA Kb Floor Press and a Muscular Burn workout.  Warmup is Press & Squat prep.  SA Kb Floor Press is Accumulating sets of 8-12 reps.  Workout Prep is TGU review & practice.   Workout is 12 minutes of TGU, Ring Pushups, & Goblet Squats.  Extra Credit is Shoulder Accessory. Friday is a Breathe & Burn workout.  Warmup is Weightlifting prep.  Workout Prep is Clean progressions & build to workout weight.   Workout is 4 rounds of Deadlifts, Power Cleans, & Hang Power Cleans with a 400m Run to finish each round.  Extra Credit is Flexibility. Goal: <20:00. Saturday is Overhead Squats and a Breathe & Burn workout.  Warmup is OHS prep.  Overhead Squats are Building to a heavy set of 3.  Workout Prep is TtB review.   Workout is Descending sets of OHS & TtB.  Extra Credit is Rotational Accessory. Goal: <8:00.