This Week – 14/09/20

Happy Sunday guys, here’s the programming for this week. 


Squat Endurance and a Heavy Breathing → Full Body Burn workout.  Warmup is Squat prep.  Squat Endurance is Building to a moderate 20 rep Back Squat.  Workout Prep is Rowing review.   Workout is a 1k Row then a 5:00 rest into a 500m Row.  Extra Credit is Lower Body Mobility.    


Heavy Breathing workout and Core Accessory.  Warmup is Breathing prep.  Workout Prep is Movement review & demo.   Workout is Every minutes for 25 minutes alternating between Cal Airbike, Runnin, & Burpee Pullups.  Finisher is Core Accessory.  Extra Credit is Aerobic Flush.                    

                Goal: 85+ Reps (Airbike+Burpee Pullup).


Db/Kb Row and a Breathe & Burn workout.  Warmup is Unilateral prep.  Db/Kb Row is 3-5 sets of 12-15 reps.  Workout Prep is Db Snatch review.   Workout is Ascending reps of Db Snatch & Anchored Situps.  Extra Credit is Shoulder Girdle Mobility.                    

                Goal: <16:00.


Breathe & Burn workout and Core Accessory.  Warmup is UB Push, Jump Rope, & Hinge prep.  Workout Prep is Ring Dip & Doubleunder review.   Workout is rounds of Ring Dips, Box Jumps, & Doubleunders with a 3:00 rest into rounds of HR Pushups, Box Jumps, & Doubleunders.  Finisher is Core Accessory.  Extra Credit is Aerobic Flush.                    

                Goal: <20:00.


Deadlift and a Breathe & Burn workout.  Warmup is Deadlift prep.  Deadlift is Building to a heavy rep Cluster Set.  Workout Prep is Suitcase Deadlift review & practice.   Workout is 18 minutes of Suitcase Deadlifts, Toes to Bar, & a Run.  Extra Credit is Lower Body Mobility.                    

                Goal: 4+ Rounds.

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