Week of 9-13-21

Monday is Squat Endurance and a Muscular Burn → Breathe & Burn workout.  Warmup is Squat prep.  Squat Endurance is Building to a Heavy 20 rep Back Squat.  Workout Prep is Lunge review.   Workout is a 16 min EMOM alternating between: Rear Step Lunges, Hollow Rocks, Airbike, & Arch-Hold.  Extra Credit is Aerobic Recovery. Goal: 400+ Reps. Tuesday is a Breathe & Burn workout and Core Accessory.  Warmup is Wall Walk & Hinge prep.  Workout Prep is Wall Walk & Doubleunder review.   Workout is Ascending reps of Wall Walks with SA KbS & Doubleunders after each set.  Finisher is Core Accessory.  Extra Credit is Lactic Tolerance. Goal: 5+ Rounds. Wednesday is a Breathe & Burn workout and Shoulder Accessory.  Warmup is General movement prep.  Workout Prep is Pullup review.   Workout is 1 round of Rowing, Thrusters, & Pullups.  Finisher is Shoulder Accessory.  Extra Credit is Bodybuilding. Goal: <10:00. Thursday is a Breathe & Brace workout.  Warmup is Deadlift prep.  Workout Prep is Deadlift review & build.   Workout is 6 minutes of Deadlifts, Medball Situps, & Box Jumps, rest 2:00 & repeat 2 more times.  Extra Credit is Mobility. Goal: 12+ Rounds. Friday is Ring Dips and Breathe & Burn.  Warmup is UB Push prep.  Ring Dips are Building to a Heavy 3 reps.  Workout Prep is Ring Muscleup Review.   Workout is 4 rounds of Ring MU, Air Squats, & Running.  Extra Credit is Shoulder Bodybuilding. Goal: <10:00. Saturday is Power Snatch and a Breathe & Burn → Full Body Burn workout.  Warmup is Snatch prep.  Power Snatch is a 10 min EMOM of 2 Power Snatch.  Workout Prep is Burpee review.   Workout is 10 rounds of Power Snatch & Burpees over Bar, alternating each round with your Partner.  Extra Credit is Aerobic Recovery. Goal: <12:00.