Breathe & Burn workout and Bodybuilding Accessory. Warmup is General movement prep. Workout Prep is Doubleunder review & practice. Workout is 18 minutes of Toes to Bar, Wallballs, & Doubleunders. Finisher is UB focused Bodybuilding. Extra Credit is Aerobic Flush.
Goal: 10+ Rounds.
Power Output workout and Bodybuilding. Warmup is Airbike & UB Pull prep. Workout Prep is Movement review & demo. Workout is 5 rounds of L-sit, WtD Pullups, & Max Effort Airbike. Finisher is SA Kb/Db Row. Extra Credit is Mobility.
Floor Press and a Breathe & Burn workout. Warmup is Floor Press & OH Squat prep. Floor Press is Building to a heavy 5. Workout Prep is OH Squat review & practice. Workout is Descending reps of OH Squats & Burpees over Bar. Extra Credit is Aerobic Flush.
BB Split Squats and a Breathe & Burn ←→ Heavy Breathing workout. Warmup is Squat & UB Push review. BB Split Squat are Accumulating sets of 5. Workout Prep is HSPU/Inversion practice. Workout is 5 rounds of Goblet Squats & HSPUs with a 1k Row buy-out. Extra Credit is Mobility.
Deadlift and a Breathe & Burn workout. Warmup is Deadlift prep. Deadlift is Building to a heavy 1 rep or TEST. Workout Prep is Review & demo SA Db Hang PC & Push Press. Workout is 5 rounds of SA DB Hang PC + PP on the Right side, Stepups, then SA DB Hang PC + PP on the Left side, & finishing with Stepups. Extra Credit is Bodybuilding.
Heavy Breathing workout and Core Accessory. Warmup is Weightlifting & Breathing prep. Workout Prep is Clean Progressions. Workout is 16 minutes of CtB Pullups & Power Cleans with a 200m Run between movements & rounds. Finisher is Core Accessory. Extra Credit is Bodybuilding.
Goal: 4+ Rounds.