Week of 7-19-21

Monday is Pullups and a Breathe & Burn workout.  Warmup is UB Pull prep.  Pullups are Building sets of 2 Weighted Pullups.  Workout Prep is BMU review & practice.   Workout is 4 rounds of BMU & Db Walking Lunges.  Extra Credit is ARMS. Goal: <6:00. Tuesday is a Breathe & Burn workout.  Warmup is UB Push prep.  Workout Prep is Push Press & Ring Dip review.   Workout is 24 minutes of Push Press, GHD Situps, Ring Dips, & Running.  Extra Credit is Rotational Core Accessory. Goal: 5+ Rounds. Wednesday is Deadlift and a Heavy Breathing workout.  Warmup is Hinge prep.  Deadlifts are Building sets of 8.  Workout Prep is Review Russian KbS.   Workout is Every 5 minutes x 4: 20 Russian KbS into 500m Row.  Extra Credit is N&C Endurance. Goal: <16:00 Total. Thursday is a Breathe & Burn workout and Glute & Rotational Accessory.  Warmup is Front Squat prep.  Workout Prep is Front Squat & Box Jump review.   Workout is 5 rounds of Abmat Situps, Front Squats, & Box Jumps.  Finisher is Glute & Rotational Accessory.  Extra Credit is Breathe & Mobilize. Goal: <13:00. Friday is Strict HSPU and a Breathe & Burn workout.  Warmup is HSPU prep.  Strict HSPU is Accumulating sets of 5-8 reps.  Workout Prep is Clean progressions.   Workout is 14 minutes of Hang Power Cleans & Pushups with a 100m Run on any break.  Extra Credit is Shoulder Accessory. Goal: 7+ rounds. Saturday is a Breathe & Burn workout and Core Accessory.  Warmup is General movement prep.  Workout Prep is Toes to Bar & Doubleunder review.   Workout is a pyramid of Toes to Bar & Wallballs with a static set of Doubleunders at the end of each round.  Finisher is Core Accessory.  Extra Credit is Rings. Goal: <13:00.