Week of 7-5-21

Monday is Pullups and a Breathe & Burn workout.  Warmup is UB & LB Pull prep.  Pullups are Building sets of 4 Weighted Pullups.  Workout Prep is Clean progressions.   Workout is Ascending reps of Power Cleans & Pullups.  Extra Credit is N&C Endurance work. Goal: <12:00. Tuesday is a Heavy Breathing & High Tension workout and Core Accessory.  Warmup is General movement prep.  Workout Prep is Rowing review.   Workout is 90 sec intervals of Rowing, L-Sits, & Box Jumps for 4 rounds.  Finisher is Rotational core accessory.  Extra Credit is Breathe & Mobilize. Wednesday is Floor Press and a Fully Body Burn workout.  Warmup is Push prep.  Floor Press is Accumulating sets of 5.  Workout Prep is Thruster review & build to workout weight.   Workout is 3 rounds of Thrusters, Pushups, & Running; with a 2:00 rest between rounds.  Extra Credit is ARMS. Goal: <10:00. Thursday is a Breathe & Burn workout and Glute Accessory.  Warmup is Hinge prep.  Workout Prep is Doubleunder review.   Workout is Ascending reps of Single arm KbS & Kb Box Stepups, and a static number of Doubleunders to finish each round.  Finisher is Glute Accessory.  Extra Credit is Ring work. Goal: Round 24+. Friday is a Breathe & Burn workout and Shoulder accessory.  Warmup is General movement prep.  Workout Prep is Toes to Bar review.   Workout is 20 sec on/10 sec off alternative between Burpees & Toes to Bar for 8 rounds, resting 2:00, then doing the same with Bodybuilders & Abmat Situps.  Finisher is Shoulder Accessory.  Extra Credit is Breathe & Mobilize. Goal: 200+ Reps. Saturday is Clean & Jerk and a Bodybuilding workout.  Warmup is Clean & Jerk prep.  Clean & Jerks are Building to a heavy Single.  Workout Prep is Movement review.   Workout is 3 sets of Barbell Rows & Ring Curls and 3 sets of Front Squats & Jumping Lunges.  Extra Credit is Glute Accessory.