Week of 9-27-21

Monday is Deadlift and a Breathe & Burn workout.  Warmup is Hinge prep.  Deadlifts are Building sets of 10.  Workout Prep is Clean Progressions.   Workout is 8 rounds of Hang Power Cleans & Toes to Bar.  Extra Credit is N&C Endurance. Goal: <7:00. Tuesday is a Heavy Breathing workout and Core Accessory.  Warmup is General movement prep.  Workout Prep is Movement review.   Workout is 90 second intervals of Rowing, Burpees, & Box Jumps with a 30 second rest in between for 4 rounds.  Finisher is Core Accessory.  Extra Credit is Strongman Accessory. Goal: 230+ Reps/Cals. Wednesday is Rings and a Heavy Breathing workout.  Warmup is Ring prep.  Rings are Building sets of weighted Ring Dips.  Workout Prep is Ring MU review & practice.   Workout is 12 minutes of Ring MU, American KbS, & Doubleunders.  Extra Credit is Mobility. Goal: 6+ Rounds. Thursday is a Breathe & Burn workout and Lower Accessory.  Warmup is Run & squat prep.  Workout Prep is Running warm up & review.   Workout is A pyramid of Running & Front Squats.  Finisher is Lower Accessory.  Extra Credit is Aerobic Recovery. Goal: <15:00. Friday is Handstand Pushups and a Breathe & Burn workout.  Warmup is Press prep.  HSPU are Accumulating sets of 3-5 Strict HSPU.  Workout Prep is Deadlift & Wall Walk review.   Workout is 9 minutes of Deadlifts, Wall Walks, & HR Pushups.  Extra Credit is Bodybuilding. Goal: 4+ Rounds. Saturday is a Breathe & Burn workout and Arm Accessory.  Warmup is General movement prep.  Workout Prep is Pullup review & practice.   Workout is 5 rounds of Pullups, Db Hang Snatch, GHD Situps, & Wallballs with a penalty on any break on Wallballs & Pullups.  Finisher is ARMS.  Extra Credit is Mobiltiy. Goal: <18:00.