Week of 7-12-21

Monday is a Breathe & Burn workout and Core Accessory.  Warmup is General movement prep.  Workout Prep is Clean Progressions.   Workout is 15 minutes of Deadlifts, Wallballs, Power Cleans, Burpees, & Front Squat.  Finisher is Core Accessory.  Extra Credit is Glute Accessory. Goal: 3+ Rounds. Tuesday is Pullups and a Breathe & Brace workout.  Warmup is UB Pull prep.  Pullups is Building sets of 3 WtD Pullups.  Workout Prep is Running review & prep.   Workout is Descending reps of L-Pullups with a 400m Run after each set.  Extra Credit is N&C Endurance. Goal: <12:00. Wednesday is a Breathe & Burn workout and Shoulder Accessory.  Warmup is UB Push & Hinge prep.  Workout Prep is HSPU practice.   Workout is 12 rounds of HSPU, Box Jumps, & Russian KbS.  Finisher is Shoulder Accessory.  Extra Credit is Hip & Knee Prehab. Goal: <20:00. Thursday is Back Squat and a Bodybuilding → Deep Burn workout.  Warmup is Back Squat prep.  Back Squat is Building sets of 5.  Workout Prep is Movement review.   Workout is 3 rounds of 2 minutes of Rear Step Lunges and AMRAP Air Squats in remaining time, rest 1 minutes, then 2 minutes of Strict TtB & AMRAP Abmat Situps in remaining time, rest 1 minute.  Extra Credit is Breathe & Mobilize. Goal: 150+ Reps. Friday is a Heavy Breathing workout.  Warmup is General movement prep.  Workout Prep is Doubleunder review & practice.   Workout is a 1k Row Buy-in into descending reps of Db Snatch with 50 Doubleunders after each set into an 800m Run Buy-out.  Extra Credit is Mobility & Stability Accessory. Goal: <25:00. Saturday is Ring Dips and Muscular Burn workout.  Warmup is UB Push prep.  Ring Dips are Descending reps of WtD Ring Dips.  Workout Prep is Pistol review.   Workout is 6 rounds of Pistols, Ring Pushups, & CtB Pullups.  Extra Credit is Breathe & Mobilize. Goal: <10:00.