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We review the week of 4-18-22

See an overview here 

Monday is  a Heavy Breathing workout and Core Accessory.  Warmup is Jump and squat prep.  Workout Prep is Doubleunder review & practice.   Workout is 3 cycles of a 6 min AMRAP of Box Jumps, Wallballs, & Doubleunders with a 2:00 rest in between.  Finisher is Core accessory.  Extra Credit is Breathe & Mobilize.

Goal: 9+ Total Rounds.

Tuesday is  Deadlift and a Breathe & Burn workout.  Warmup is Deadlift prep.  Deadlift is 3 sets of 5, building.  Workout Prep is Review Pushup and Press technique.   Workout is Descending reps of Deadlifts and Pushups.  Extra Credit is Breathe & Mobilize.

Goal: <10:00.

Wednesday is  a Muscular Burn workout.  Warmup is Pullup & Pistol prep.  Workout Prep is Pistol & CtB review & practice.   Workout is 21 minutes of CtB Pullups, Pistols, & Abmat Situps.  Extra Credit is UB Pull Bodybuilding.

Goal: 12+ Rounds.

Thursday is  Strict Press and a Breathe & Burn workout.  Warmup is General movement prep.  Strict Press is Building to a Heavy set of 5.  Workout Prep is Wall Walk review.   Workout is 6 rounds of Wall Walks, Burpees, & Russian KbS.  Extra Credit is Running.

Goal:  <18:00.

Friday is  a Breathe & Burn workout and Arm Accessory.  Warmup is Shoulder & Core prep.  Workout Prep is TtB review & practice.   Workout is 14 minutes of Ascending TtB & Ring Rows with a 200m Run between rounds.  Finisher is Arm Accessory.  Extra Credit is Breathe & Mobilize.

Goal: Round of 15+.

Saturday is  Power Cleans and a Breathe & Burn workout.  Warmup is Weightlifting prep.  Power Cleans are a 10 min EMOM of 1 Power Cleans + 1 Hang Power Clean.  Workout Prep is Push Press review.   Workout is 10 rounds in partners of Hang Power Cleans, Front Squats, & Push Press.  Extra Credit is Bodybuilding.

Goal: <10:00.

Monday is   Deadlift and a Breathe & Burn workout.  Warmup is Hinge prep.  Deadlift is Building sets of 7.  Workout Prep is Db Snatch review.   Workout is Ascending reps of Db Snatch with a static set of GHD Situps in between for 13 minutes.  Extra Credit is Bodybuilding.

Goal: 5+ Rounds.

Tuesday is    a Breathe & Burn workout and Core Accessory.  Warmup is UB Pull prep.  Workout Prep is CtB Pullup & Doubleunder review.   Workout is 12 rounds of CtB Pullups, Wallballs, & Doubleunders.  Finisher is Core Accessory.  Extra Credit is Breathe & Mobilize.

Goal: <18:00.

Wednesday is    Jerks and a Breathe & Burn workout.  Warmup is Jerk prep.  Jerks are Building to a heavy Push Jerk + Split Jerk in 5 Sets.  Workout Prep is Clean Progressions.   Workout is a 12 min EMOM alt. between Hang Power Cleans, Push Press, & L-Sits.  Extra Credit is Breathe & Mobilize.

Thursday is     Breathe & Burn.  Warmup is General movement prep.  Workout Prep is Movement review & practice.   Workout is 4 minutes of Row & Medball Cleans, rest 1:00, 4 minutes of Ring Rows & Box Jumps, Rest 1:00, for 3 cycles.  Extra Credit is Prehab Accessory.

Goal:  9+ Rounds Each.

Friday is    Front Squats and a Breathe & Burn workout.  Warmup is Front Squat prep.  Front Squats are 4 sets of 5 building.   Workout Prep is SA Kb Swing review.   Workout is Descending reps of SA KbS & Burpees over KB, with 8 TtB every 2:00.  Extra Credit is Breathe & Mobilize.

Goal: <10:00.

Saturday is    a Breathe & Burn workout.  Warmup is General movement prep.  Workout Prep is Movement review & demo.   Workout is 6 rounds of Air Squats, Pushups, Walking Lunges, & Running.  Extra Credit is Running.

Goal: <40:00.

Monday is  Squat Endurance and a Breathe & Burn workout.  Warmup is Squat prep.  Squat Endurance is Assessing OR building.  Workout Prep is Doubleunder review & practice.   Workout is Ascending Doubleunders with descending GHD Situps in between each set.  Extra Credit is Lactic Tolerance.

Goal: <10:00.

Tuesday is  a Breathe & Burn workout and Core Accessory.  Warmup is General movement prep.  Workout Prep is Kb Snatch review & practice.   Workout is 1 minute stations of Kb Snatch, Row, & Ring Rows for 5 rounds with a 1 minute rest between rounds.  Finisher is Core Accessory.  Extra Credit is Breathe & Mobilize.

Wednesday is  Floor Press and a Breathe & Burn workout.  Warmup is UB Push & Jump prep.  Floor Press is Building to a heavy set of 5 in 5 sets.  Workout Prep is Review & practice Ring Dips.   Workout is 4 rounds of Air Squats, Burpee Box Jumps, & Ring Dips.  Extra Credit is Breathe & Mobilize.

Goal: <15:00.

Thursday is  Hang Power Cleans and a Breathe & Burn workout.  Warmup is Weightlifting prep.  Hang Power Cleans are a 10 min EMOM of 1 Clean Pull & 1 Hang Power Clean.  Workout Prep is Review barbell cycling.   Workout is Ascending reps of Deadlifts & Hang Power Cleans with a Run in between rounds.  Extra Credit is Prehab.

Goal:  Round of 16+.

Friday is    Pullups and a Full Body Burn workout.  Warmup is UB Pull & Squat prep.  Pullups are Building to a heavy 3 Weighted Pullups in 5 sets.  Workout Prep is Thruster & Pullup practice.   Workout is Descending reps of Thrusters & Pullups.  Extra Credit is Bodybuilding.

Goal: Level Up!

Saturday is  a Muscular Burn workout.  Warmup is General movement prep.  Workout Prep is Strict TtB review.   Workout is 3 minutes of Strict Toes to Bar & Russian KbS, rest 1:30, into 3 minutes of WtD Box Stepups & WtD Plank, rest 1:30, and repeat 3 times .  Extra Credit is Breathe & Mobilize.

Monday is  a Burn & Pump workout.  Warmup is UB Pull & Push prep.  Workout Prep is HSPU review & practice.   Workout is 4 sets of Strict HSPU, Strict Pullups, Abmat Situps, & a Single Kb Hold.  Extra Credit is Prehab.

Tuesday is  Squat Endurance and a Heavy Breathing workout.  Warmup is Squat prep.  Squat Endurance is Building to a slightly heavier 20 rep Back Squat.  Workout Prep is Doubleunder review & practice.   Workout is Row, Doubleunders, and Burpees for 1 round.  Extra Credit is Lactic Tolerance.

Goal: <12:00.

Wednesday is    Heavy Breathing workout and Shoulder Accessory.  Warmup is Hinge & Core prep.  Workout Prep is TtB & SA KbS review & practice.   Workout is 6 rounds of SA KbS, Box Jumps, & TtB.  Finisher is Shoulder Prehab.  Extra Credit is Breathe & Mobilize.

Goal: <20:00.

Thursday is    Ring Dips and a Muscular Burn workout.  Warmup is Squat & UB Push prep.  Ring Dips are Building to a Heavy 3 Wtd Dips with a 30 sec Hollow Rock after each set.  Workout Prep is Ring Pushup & Wallball review.   Workout is Descending reps of Ring Pushups, with 15 Wallballs after each set.  Extra Credit is Bodybuilding.

Goal:  <15:00.

Friday is    Deadlift and a Breathe & Burn workout.  Warmup is Deadlift prep.  Deadlift is Building to a Heavy 5 reps.  Workout Prep is Clean progressions.   Workout is Descending Runs with Power Cleans after each one.  Extra Credit is Breathe & Mobilize.

Goal: <18:00.

Saturday is    a Breathe & Burn workout.  Warmup is UB Push & Pull prep.  Workout Prep is BMU review & practice.   Workout is 12 minutes of BMU, Push Press, & Air Squats, rest 3:00, and repeat.  Extra Credit is Bodybuilding.

Goal: 12+ Rounds.

Monday is  Squat Endurance and a Breathe & Burn workout.  Warmup is Squat prep.   Squat Endurance is Build to a moderate 20 Rep Back Squat.  Workout Prep is Toes to Bar & Doubleunder review.   Workout is 12 minutes of ascending Toes to Bar & 35 Doubleunders after each set.  Extra Credit is Breathe & Mobilize.

Goal: Round of 15+.

Tuesday is  Turkish Getups and a Breathe & Burn workout.  Warmup is Hinge & Shoulder prep.  Turkish Getups is Accumulating reps for 10 minutes.  Workout Prep is HS Walk review.   Workout is 6 rounds of American KbS, Bodybuilders, & a Handstand Walk.  Extra Credit is Breathe & Mobilize.

Goal: <15:00.

Wednesday is  Pullups and a Breathe & Burn workout.  Warmup is UB Pull & Squat prep.  Pullups are Building to a Heavy 2 WtD Pullups.  Workout Prep is CtB Pullup & Goblet Squat review.   Workout is an 800m Run buy-in and out with descending CtB Pullups & Goblet Squats in between.  Extra Credit is Prehab.

Goal: <20:00.

Thursday is   a Breathe & Burn workout and Core Accessory.  Warmup is Unilateral prep.  Workout Prep is Db Hang Snatch review.   Workout is 5 rounds of Db Hang Snatch & Burpee Box Jump Overs with a 1:00 rest after each round.  Finisher is Core Accessory.  Extra Credit is Lactic Tolerance.

Goal:  <15:00.

Friday is  a Burn & Pump workout.  Warmup is Squat & UB Pull prep.  Workout Prep is Movement review.   Workout is 5 sets of Reverse Lunges, Elev. Ring Rows, Glute Bridges, Db Curls, & Banded Lat Pulldowns with rest between each.  Extra Credit is Breathe & Mobilize.

Saturday is  Power Cleans and a Breathe & Burn workout.  Warmup is Weightlifting prep.  Power Cleans are a 10 min EMOM of 2 Power Cleans building.  Workout Prep is Pushup & Air Squat review.   Workout is 3 minutes of Power Cleans, Pushups, & Air Squats, repeating it 5 time with a 1:00 rest between AMRAPs.  Extra Credit is UB Push.

Goal: 15+ Rounds.

Monday is  a Breathe & Burn workout and Core Accessory.  Warmup is Jump Rope & Hinge prep.  Workout Prep is Doubleunder & Kb Snatch review.   Workout is 8 rounds of Doubleunders, Kb Snatch, & Burpees over Kb.  Finisher is Core Accessory.  Extra Credit is Breathe & Mobilize.

Goal: <25:00.

Tuesday is   Squat Endurance and a Breathe & Burn workout.  Warmup is Squat Prep.  Squat Endurance is Building to a slightly heavier 20 rep Back Squat.  Workout Prep is Thruster & Suitcase Carry review.   Workout is 3 rounds of Cal Row, Thrusters, & Kb Suitcase Carry, with a 1 min rest between rounds.  Extra Credit is Bodybuilding.

Goal: <10:00.

Wednesday is  a Breathe & Burn workout and Prehab Accessory.  Warmup is UB Pull & Hinge prep.  Workout Prep is Clean progressions.   Workout is 21 minutes of WtD Pullups, Power Cleans, & Abmat Situps.  Finisher is Prehab Accessory.  Extra Credit is Lactic Tolerance.

Goal: 9+ Rounds.

Thursday is    Handstand Pushups and a Breathe & Burn workout.  Warmup is UB Push Prep.  HSPU are a 10 min EMOM of 3-5 Strict HSPU.  Workout Prep is Ring Pushup & Box Jump review.   Workout is Ascending reps of Ring Pushups & Box Jumps.  Extra Credit is Breathe & Mobilize.

Goal:  <12:00.

Friday is  Breathe & Burn workout.  Warmup is Squat & UB Pull prep.  Workout Prep is BMU review & practice.   Workout is 12 minutes of BMU, Air Squats, & Running, resting 4 minutes and repeating.  Extra Credit is Breathe & Mobilize.

Goal: 10+ Total Rounds.

Saturday is   SL Kb Deadlifts and a Breathe & Burn workout.  Warmup is Hinge & Push prep.  SL Kb Deadlift is Accumulating sets of 8 reps.  Workout Prep is Kb movement review.   Workout is 4 rounds of Kb Cleans, Kb Push Jerks, & a Front Rack Carry.  Extra Credit is Bodybuilding.

Monday is Squat Endurance and a Muscular Burn workout.  Warmup is Squat prep.  Squat Endurance is Building to a moderate 20 reps Back Squat.  Workout Prep is Review & demo movements.   Workout is Ascending reps of WtD Box Stepups & Abmat Situps.  Extra Credit is Bodybuilding.

Goal: <12:00.

Tuesday is a Breathe & Burn workout and Core Accessory.  Warmup is Hinge prep.  Workout Prep is Doubleunders.   Workout is a 3 min AMRAP of Burpees, Russian KbS, & Doubleunders, resting 3:00 and repeating 3 times.  Finisher is Core Accessory.  Extra Credit is Breathe & Mobilize.

Goal: 6+ Rounds.

Wednesday is Pullups and a Muscular Burn workout.  Warmup is UB Pull & Squat prep.  Pullups are Building sets of 5 WtD Pullups.  Workout Prep is HSPU review & practice.   Workout is 1 minute stations of Ring Rows, Goblet Squats, & Piked HSPU, finishing with a rest, for 4 rounds.  Extra Credit is Breathe & Mobilize.

Goal: 180+ Total Reps.

Thursday is a Breathe & Burn workout.  Warmup is General movement prep.  Workout Prep is Toes to Bar review & practice.   Workout is Every 4 minutes alternating between Row & Toes to Bar, and Run & Hollow Rocks, for 8 total intervals.  Extra Credit is Bodybuilding.

Friday is Ring Dips and Breathe & Burn workout.  Warmup is UB Push & Weightlifting prep.  Ring Dips are Building to a Heavy 3 WtD Ring Dips + 30 sec Arch Hold.  Workout Prep is Clean progressions.   Workout is Descending sets of Power Cleans & Ring Dips.  Extra Credit is Breathe & Mobilize.

Goal: <8:00.

Saturday is a Breathe & Burn workout and Prehab Accessory.  Warmup is Squat & Hinge prep.  Workout Prep is Review & practice Devil’s Press.   Workout is 24 minutes in partners of Wallballs, SA Devil’s Press, & Box Jumps.  Finisher is Prehab Accessory.  Extra Credit is Lactic Tolerance.

Goal: 6+ Rounds.

Monday is a Heavy Breathing workout and Core Accessory.  Warmup is UB Pull & Squat prep.  Workout Prep is Pullup review & practice.   Workout is 20 minutes of ascending reps of Pullups & Burpees with 8 Air Squat EMOM.  Finisher is Core Accessory.  Extra Credit is U/L Endurance.

Goal: Round of 12+.

Tuesday is Assess UB Push and a Breathe & Burn workout.  Warmup is Press prep.  UB Push is ASSESS.  Workout Prep is Push Press review & practice.   Workout is 2 rounds of Ring Pushups, GHD Situps, Push Press, KtE, & Running.  Extra Credit is Mobility.

Goal: <15:00.

Wednesday is a Heavy Breathing workout.  Warmup is General movement prep.  Workout Prep is Clean progressions.   Workout is 5 minutes of Rowing & Box Jumps, rest 1:00, into 5 minutes of Hang Power Cleans & Doubleunders, rest 1:00 , and repeat.  Extra Credit is Mobility.

Goal: 4+ Rounds each.

Thursday is Deadlift and a Breathe & Burn workout.  Warmup is Deadlift prep.  Deadlift is 4 sets of 3 building.  Workout Prep is HSPU review & practice.   Workout is Assess U/L Endurance.  Extra Credit is Durability.

Goal:  Level Up!.

Friday is a Burn & Pump workout and Prehab Accessory.  Warmup is Squat & Pull prep.  Workout Prep is Front Squat review & build.   Workout is 5 rounds of Front Squats, Elevated Ring Rows, & L-sits, with a 1:00 rest between rounds.  Finisher is Prehab Accessory.  Extra Credit is Durability.

Saturday is Clean & Jerks and a Heavy Breathing workout.  Warmup is Weightlifting prep.  Clean & Jerks are 1 Clean & Jerk EMOM x 10.  Workout Prep is Movement review.   Workout is Descending sets of Ground to OH & Burpees over Bar.  Extra Credit is Core & Prehab.

Goal: <12:00.