Hey guys, here’s the programming for this week!
Monday is a Heavy Breathing workout. Warmup is General movement prep. Workout Prep is Doubleunder review & practice. Workout is 5 rounds of Rowing, Doubleunders, & Step Ups with a 2:00 rest between rounds. Extra Credit is Aerobic Flush.
Tuesday is Deadlift and a Muscular Burn workout. Warmup is Deadlift prep. Deadlift is week 2 of our 4 week progression, building to a heavy 3 this week. Workout Prep is Inversion practice. Workout is Descending reps of Strict HSPU & Front Rack Lunges. Extra Credit is Lower Body Mobility.
Wednesday is a Power Output and Bodybuilding Accessory. Warmup is Pullup, Core, & Airbike prep. Workout Prep is Movement review & demo. Workout is L-Sit into WtD Pullups, finishing with a 12s Max Airbike. Finisher is Bodybuilding Accessory. Extra Credit is Aerobic Flush.
Thursday is Push Press and a Breathe & Burn workout. Warmup is Run & Press prep. Push Press is Build to a Heavy 3 reps. Workout Prep is Clean Progressions. Workout is 3 rounds of Running & Thrusters int 3 rounds of Running & Power Cleans. Extra Credit is Shoulder Girdle Mobility.
Friday is Breathe & Burn workout and Core Accessory. Warmup is Shoulder prep. Workout Prep is Gymnastics review & practice. Workout is 18 minutes of ascending reps of Toes to Bar & Pullups with 10 Burpee Box Jumps to finish each round. Finisher is Core Accessory. Extra Credit is Aerobic Flush.
Goal: Round of 20+.
Saturday is Back Squats and a Bodybuilding → Muscular Burn workout. Warmup is Squat & UB Push prep. Back Squat is Building to a heavy 3 reps. Workout Prep is Floor Press & Front Squat review. Workout is 3 Sets of Front Squats & Jumping Pullups. Extra Credit is Pec & Quad Mobility.