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.
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 5 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 8 reps each side. Workout Prep is Movement review & demo. Workout is 8 Rounds of Kb Snatch, Kb Front Squats, & Strict Burpee over Kb. Extra Credit is Full Body Mobility.
Muscular Burn → Breathe & Burn workout and Hip Accessory. Warmup is Core & Shoulder prep. Workout Prep is Doubleunder & TGU review & practice. Workout is an 8 min AMRAP of Turkish Getups & L-Sits followed by an 8 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 4 sets of 3 building. Workout Prep is Clean Progressions. Workout is Descending reps of Squat Cleans & CtB Pullups. Extra Credit is Lat/Quad Mobility.