Week of 9-6-21

Monday is a Breathe & Burn workout.  Warmup is General movement prep.  Workout Prep is Movement review.   Workout is 6 rounds of Air Squats, Power Cleans, Strict Pullups, & Running.  Extra Credit is Lactic Tolerance. Goal: Finish. Tuesday is a Partner workout and Shoulder Accessory.  Warmup is Hinge & Core prep.  Workout Prep is Strict TtB & Front Rack Carry.   Workout is 20 minutes Accumulating Rowing meters & rounds of Strict TtB & Front Rack Carry.  Finisher is Shoulder Accessory.  Extra Credit is Mobility. Goal: 4000m+, 18+ Rounds. Wednesday is Squat Endurance and a Muscular Burn workout.  Warmup is Squat prep.  Squat Endurance is Building to a moderate 20 rep Back Squat.  Workout Prep is Ring Pushup review.   Workout is 10 minutes of Ring Pushups & Deadlifts.  Extra Credit is Bodybuilding. Goal: 10+ Rounds Thursday is a Breathe & Burn workout.  Warmup is Jump & squat prep.  Workout Prep is Doubleunder review.   Workout is a 5 min AMRAP of Airbike & Burpees, into a 5 min AMRAP of Doubleunders & Wallballs with a 2:30 rest in between, then repeat both.  Extra Credit is Aerobic Flush. Goal: 120+ Reps, 10+ Rounds. Friday is OH Squat and a Breathe & Burn Workout.  Warmup is Overhead Squat prep.  OH Squats are Building to a heavy 1 Power Snatch + 3 OH Squats.  Workout Prep is Barbell cycling review.   Workout is 4 rounds of Power Snatch, OH Squats, & a Shuttle Run.  Extra Credit is Mobility. Goal: <8:00. Saturday is a Breathe & Burn workout and Shoulder Accessory.  Warmup is Jump & UB Pull prep.  Workout Prep is Chest to Bar review.   Workout is 5 rounds of CtB Pullups, Box Jumps, GHD Situps, & Bear Crawls with a 1:00 rest between rounds.  Finisher is Shoulder Accessory.  Extra Credit is ARMS. Goal: <18:00.