Deadlift and a Breathe & Burn workout. Warmup is Deadlift prep. Deadlift is Building to a heavy set of 4. Workout Prep is Movement review & demo. Workout is 6 rounds of Ring MU, Hang Power Cleans, & Burpees over Bar. Extra Credit is Aerobic Flush.
Breathe & Burn workout and Core Accessory. Warmup is Jump Rope & Core prep. Workout Prep is Double Under practice. Workout is a Row buy-in into ascending reps of Double Unders with a static set of Toes to Bar ending each round. Finisher is Rotational Core accessory. Extra Credit is Calf & Core Mobility.
Thrusters and a Power Output workout. Warmup is Thruster prep. Thrusters are Building to a heavy 3 reps. Workout Prep is Airbike review. Workout is 8 heavy Thrusters into a 15s Max Airbike, rest 3:00 and repeat 4-6times. Extra Credit is Aerobic Flush.
Weightlifting and a Breathe & Burn workout. Warmup is Weightlifting prep. Weightlifting is a 12 min EMOM of 1Power Clean & Jerk. Workout Prep is American KbS review & practice. Workout is 12 minutes of Strict Pullups, GHD Situps, & American KbS. Extra Credit is Lat & Glute Mobility.
Goal: 6+ Rounds.
Breathe & Burn workout and Core Accessory. Warmup is Squat & Running prep. Workout Prep is Movement review & demo. Workout is Descending reps of Goblet Squats & Box Jumps with a Run to finish each round. Finisher is Core Accessory. Extra Credit is Aerobic Flush.
Bodybuilding workout and Arm Accessory. Warmup is Shoulder & Core prep. Workout Prep is Movement review & demo. Workout is 30 minutes of Barbell Rows, Strict Press, RDLs, & Ring Pushups with some Single Unders and Front Rack Carries mixed in. Finisher is Arm Accessory. Extra Credit is Full Body Mobility.