This Week – 07/09/20


Power Snatch, a Full Body Burn workout, and Shoulder Accessory.  Warmup is Weightlifting prep.  Power Snatch is Building to a Heavy Single.  Workout Prep is Snatch Cycling review.   Workout is 30 Snatches for time.  Finisher is Shoulder Accessory.  Extra Credit is Aerobic Flush.                    

                Goal: <5:00.


Squat Endurance and a Breathe & Burn (Legs, Core) workout.  Warmup is Squat Prep.  Squat Endurance is Building to a 20 rep Back Squat.  Workout Prep is Movement review & demo.   Workout is 14minutes of Rear Step Lunges, Abmat Situps, & Running.  Extra Credit is Lower Body Mobility.                    

                Goal: 4+ Rounds.


Heavy Breathing workout and Core Accessory.  Warmup is Full Body Prep.  Workout Prep is Movement review & demo.   Workout is 1:30 intervals of Row, Box Jumps, & Airbike with 30s rest after each for rounds.  Finisher is Core Accessory.  Extra Credit is Aerobic Flush.                    

                Goal: 400+ Reps.


Single-arm Db/Kb Press and Breathe & Burn (Shoulders, Legs) workout.  Warmup is Press & Squat prep.  Single-arm Db/Kb Press is 4-6 sets of reps each side.  Workout Prep is Movement review & demo.   Workout is Rounds of Kb Snatch, Kb Front Squats, & Strict Burpee over Kb.  Extra Credit is Full Body Mobility.                    

                Goal: <18:00.


Muscular Burn → Breathe & Burn workout and Hip Accessory.  Warmup is Core & Shoulder prep.  Workout Prep is Doubleunder & TGU review & practice.   Workout is an min AMRAP of Turkish Getups & L-Sits followed by an min AMRAP of GHD Situps & Doubleunders.  Finisher is Hip Accessory.  Extra Credit is Aerobic Flush.                    

                Goal: 4+ Rounds 2nd AMRAP.


Pullups and a Full Body Burn workout.  Warmup is Squat & Pull prep.  Pullups are sets of building.  Workout Prep is Clean Progressions.   Workout is Descending reps of Squat Cleans & CtB Pullups.  Extra Credit is Lat/Quad Mobility.                    

                Goal: <10:00.

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