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 5 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.
Breathe & Burn workout and Core Accessory. Warmup is UB Push, Jump Rope, & Hinge prep. Workout Prep is Ring Dip & Doubleunder review. Workout is 3 rounds of Ring Dips, Box Jumps, & Doubleunders with a 3:00 rest into 4 rounds of HR Pushups, Box Jumps, & Doubleunders. Finisher is Core Accessory. Extra Credit is Aerobic Flush.
Deadlift and a Breathe & Burn workout. Warmup is Deadlift prep. Deadlift is Building to a heavy 4 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.