Week of 6-28-21

Monday is a Breathe & Burn workout.  Warmup is UB pull & weightlifting prep.  Workout Prep is Clean Progressions & CtB Pullup review.   Workout is 10 rounds of CtB Pullups, Hang Power Cleans, & Doubleunders.  Extra Credit is Core work. Goal: <18:00. Tuesday is Assess Front Squat and a Full Body Burn workout.  Warmup is Squat prep.  Front Squat is Assess OR building to a heavy single for the day.  Workout Prep is Thruster review & practice.   Workout is 3 rounds of descending reps of Thrusters with a 200m run between each set.  Extra Credit is Breathe & Mobility. Goal: <7:00. Wednesday is a Heavy Breathing workout and Arms Accessory.  Warmup is Hinge & core prep.  Workout Prep is TtB & Kettlebell Swing review.   Workout is Intervals of Row & TtB, a 2:00 rest, into American KbS & Box Jumps, a 2:00 rest, and repeat.  Finisher is Arm Accessory.  Extra Credit is Glutes. Goal: <17:00. Thursday is Power Snatch and a Heavy Breathing workout.  Warmup is Snatch prep.  Power Snatch is a 12 min EMOM of 1 Power Snatch, building.   Workout Prep is Burpee review.   Workout is 10 rounds of Ground to OH & Bar-facing Burpees.   Extra Credit is Breathe & Mobility. Goal: 8+ Rounds. Friday is a Breathe & Burn workout and Core Accessory.  Warmup is General movement prep.  Workout Prep is Wallball review.   Workout is 5 rounds of Abmat Situps, Wallballs, Pullups, & a Medball Run.  Finisher is Core Accessory.  Extra Credit is Lower Body Accessory. Goal: <20:00. Saturday is Assess Flexibility and Assess Kettlebell.  Warmup is Hinge & push prep.  Flexibility is Assess OR Accumulate sets of Wall Squats, Squat Hold, & Butterfly Stretch.  Workout Prep is Kb Snatch & variations review.   Workout is Assess KB OR 10 min AMRAP of Kb Snatch & HR Pushups.  Extra Credit is Upper Body Accessory. Goal: Level Up.