Legion Programming: Recent Episodes
Legion Programming
This is a podcast overviews the upcoming week of Programming for the Level Method Legion of gym owners & coaches, along with energy system, programming and coaching topics.
Month Theme Overview
E Discipline: Weightlifting
System: Plumbing
Virtuosity: Bodyweight
Fun: Benchmarks
Assessments: WL, API, Flex.
See the week overview here.
Month Theme Overview
E Discipline: Weightlifting
System: Plumbing
Virtuosity: Bodyweight
Fun: Benchmarks
Assessments: WL, API, Flex.
See the week overview here.
Month Theme Overview
E Discipline: Weightlifting
System: Plumbing
Virtuosity: Bodyweight
Fun: Benchmarks
Assessments: WL, API, Flex.
See the week overview here.
Month Theme Overview
E Discipline: Weightlifting
System: Plumbing
Virtuosity: Bodyweight
Fun: Benchmarks
Assessments: WL, API, Flex.
See the week overview here.
Month Theme Overview
E Discipline: Powerlifting
System: Ventilation
Virtuosity: Kb/Unilateral
Fun: Legion Sub.
Assessments: Deadlift, Row
See the week overview here.
Month Theme Overview
E Discipline: Powerlifting
System: Ventilation
Virtuosity: Kb/Unilateral
Fun: Legion Sub.
Assessments: Deadlift, Row
See the week overview here.
Month Theme Overview
E Discipline: Powerlifting
System: Ventilation
Virtuosity: Kb/Unilateral
Fun: Legion Sub.
Assessments: Deadlift, Row
See the week overview here.
Month Theme Overview
E Discipline: Powerlifting
System: Ventilation
Virtuosity: Kb/Unilateral
Fun: Legion Sub.
Assessments: Deadlift, Row
See the week overview here.
Month Theme Overview
E Discipline: Powerlifting
System: Ventilation
Virtuosity: Kb/Unilateral
Fun: Legion Sub.
Assessments: Deadlift, Row
See the week overview here.
Month Theme Overview
E Discipline: Bodybuilding
System: Plumbing
Virtuosity: Barbell
Fun: Games
Assessments: Squat End., LT
See the week overview here.
Month Theme Overview
E Discipline: Bodybuilding
System: Plumbing
Virtuosity: Barbell
Fun: Games
Assessments: Squat End., LT
See the week overview here.
Month Theme Overview
E Discipline: Bodybuilding
System: Plumbing
Virtuosity: Barbell
Fun: Games
Assessments: Squat End., LT
See the week overview here.
Month Theme Overview
E Discipline: Bodybuilding
System: Plumbing
Virtuosity: Barbell
Fun: Games
Assessments: Squat End., LT
See the week overview here.
Month Theme Overview
E Discipline: Gymnastics
System: Plumbing
Virtuosity: Bodyweight
Fun: Girls
Assessments: UB Pull, Rings
See the week overview here.
Month Theme Overview
E Discipline: Gymnastics
System: Plumbing
Virtuosity: Bodyweight
Fun: Girls
Assessments: UB Pull, Rings
See the work overview here.
Month Theme Overview
E Discipline: Gymnastics
System: Plumbing
Virtuosity: Bodyweight
Fun: Girls
Assessments: UB Pull, Rings
See the week overview here.
Month Theme Overview
E Discipline: Gymnastics
System: Plumbing
Virtuosity: Bodyweight
Fun: Girls
Assessments: UB Pull, Rings
See the week overview here.
Month Theme Overview
E Discipline: Powerlifting
System: Ventilation
Virtuosity: Kettlebell
Fun: Hero
Assessments: FS, Flex, KB
See the week overview here.
Month Theme Overview
E Discipline: Powerlifting
System: Ventilation
Virtuosity: Kettlebell
Fun: Hero
Assessments: FS, Flex, KB
See the week overview here.
Month Theme Overview
E Discipline: Powerlifting
System: Ventilation
Virtuosity: Kettlebell
Fun: Hero
Assessments: FS, Flex, KB
See the week overview here.
Month Theme Overview
E Discipline: Powerlifting
System: Ventilation
Virtuosity: Kettlebell
Fun: Hero
Assessments: FS, Flex, KB
See the week overview here.
Month Theme Overview
E Discipline: Powerlifting
System: Ventilation
Virtuosity: Kettlebell
Fun: Hero
Assessments: FS, Flex, KB
See the week overview here.
Month Theme Overview
E Discipline: Weightlifting
System: Plumbing
Virtuosity: Db/Unilateral
Fun: Classics
Assessments: WL, Rowing, API
See the week overview here.
Month Theme Overview
E Discipline: Weightlifting
System: Plumbing
Virtuosity: Db/Unilateral
Fun: Classics
Assessments: WL, Rowing, API
See the week overview here
Month Theme Overview
E Discipline: Weightlifting
System: Plumbing
Virtuosity: Db/Unilateral
Fun: Classics
Assessments: WL, Rowing, API
See the week overview here.
Month Theme Overview
E Discipline: Weightlifting
System: Plumbing
Virtuosity: Db/Unilateral
Fun: Classics
Assessments: WL, Rowing, API
See the week overview here.
Month Theme Overview
E Discipline: Gymnastics
System: Ventilation
Virtuosity: Barbell
Fun: Games
Assessments: N&C, UB Push, U/L End.
See the week overview here.
Month Theme Overview
E Discipline: Gymnastics
System: Ventilation
Virtuosity: Barbell
Fun: Games
Assessments: N&C, UB Push, U/L End.
See the week overview here.
Month Theme Overview
E Discipline: Gymnastics
System: Ventilation
Virtuosity: Barbell
Fun: Games
Assessments: N&C, UB Push, U/L End.
See the week overview here.
Month Theme Overview
E Discipline: Gymnastics
System: Ventilation
Virtuosity: Barbell
Fun: Games
Assessments: N&C, UB Push, U/L End.
See the week overview here.
Month Theme Overview
E Discipline: Powerlifting
System: Plumbing
Virtuosity: Bodyweight
Fun: Girls
Assessments: Deadlift, LT
See the week overview here.
Month Theme Overview
E Discipline: Powerlifting
System: Plumbing
Virtuosity: Bodyweight
Fun: Girls
Assessments: Deadlift, LT
See the weekly overview here.
Month Theme Overview
E Discipline: Powerlifting
System: Plumbing
Virtuosity: Bodyweight
Fun: Girls
Assessments: Deadlift, LT
See the week overview here.
Month Theme Overview
E Discipline: Powerlifting
System: Plumbing
Virtuosity: Bodyweight
Fun: Girls
Assessments: Deadlift, LT
See the week overview here.
Month Theme Overview
E Discipline: Powerlifting
System: Plumbing
Virtuosity: Bodyweight
Fun: Girls
Assessments: Deadlift, LT
View the week overview here.
Month Theme Overview
E Discipline: Bodybuilding
System: Ventilation
Virtuosity: Dumbbell
Fun: Hero
Assessments: Squat End., Running
Month Theme Overview
E Discipline: Bodybuilding
System: Ventilation
Virtuosity: Dumbbell
Fun: Hero
Assessments: Squat End., Running
See the week overview here.
Month Theme Overview
E Discipline: Bodybuilding
System: Ventilation
Virtuosity: Dumbbell
Fun: Hero
Assessments: Squat End., Running
View the week overview here.
Month Theme Overview
E Discipline: Bodybuilding
System: Ventilation
Virtuosity: Dumbbell
Fun: Hero
Assessments: Squat End., Running
Month Theme Overview
E Discipline: Gymnastics
System: Plumbing
Virtuosity: Barbell
Fun: The Classics
Assessments: UB Pull, Rings, N&C End.
See the week overview here.
Month Theme Overview
E Discipline: Gymnastics
System: Plumbing
Virtuosity: Barbell
Fun: The Classics
Assessments: UB Pull, Rings, N&C End.
See the work overview here.
Month Theme Overview
E Discipline: Gymnastics
System: Plumbing
Virtuosity: Barbell
Fun: The Classics
Assessments: UB Pull, Rings, N&C End.
See the week overview here.
Month Theme Overview
E Discipline: Gymnastics
System: Plumbing
Virtuosity: Barbell
Fun: The Classics
Assessments: UB Pull, Rings, N&C End.
See the week overview here.
Month Theme Overview
E Discipline: Bodybuilding
System: Ventilation
Virtuosity: Kettlebell
Fun: Games
Assessments: FS, KB, Flex.
See the week overview here.
Month Theme Overview
E Discipline: Bodybuilding
System: Ventilation
Virtuosity: Kettlebell
Fun: Games
Assessments: FS, KB, Flex.
See the week overview here.
Month Theme Overview
E Discipline: Bodybuilding
System: Ventilation
Virtuosity: Kettlebell
Fun: Games
Assessments: FS, KB, Flex.
Month Theme Overview
E Discipline: Bodybuilding
System: Ventilation
Virtuosity: Kettlebell
Fun: Games
Assessments: FS, KB, Flex.
Month Theme Overview
E Discipline: Weightlifting
System: Plumbing
Virtuosity: Db/Unilateral
Fun: Girls
Assessments: WL/Rowing/API
See the week overview here.
Month Theme Overview
E Discipline: Weightlifting
System: Plumbing
Virtuosity: Db/Unilateral
Fun: Girls
Assessments: WL/Rowing/API
See the week overview here.
Month Theme Overview
E Discipline: Weightlifting
System: Plumbing
Virtuosity: Db/Unilateral
Fun: Girls
Assessments: WL/Rowing/API
See the week overview here.
Month Theme Overview
E Discipline: Weightlifting
System: Plumbing
Virtuosity: Db/Unilateral
Fun: Girls
Assessments: WL/Rowing/API
Month Theme Overview
E Discipline: Powerlifting
System: Ventilation
Virtuosity: Bodyweight
Fun: Hero
Assessments: Deadlift, Running
Month Theme Overview
E Discipline: Powerlifting
System: Ventilation
Virtuosity: Bodyweight
Fun: Hero
Assessments: Deadlift, Running
See the week overview here.
Month Theme Overview
E Discipline: Powerlifting
System: Ventilation
Virtuosity: Bodyweight
Fun: Hero
Assessments: Deadlift, Running
See the week overview here.
Month Theme Overview
E Discipline: Powerlifting
System: Ventilation
Virtuosity: Bodyweight
Fun: Hero
Assessments: Deadlift, Running
See the week overview here.
Month Theme Overview
E Discipline: Powerlifting
System: Ventilation
Virtuosity: Bodyweight
Fun: Hero
Assessments: Deadlift, Running
See the week overview here.
Month Theme Overview
E Discipline: Bodybuilding
System: Plumbing
Virtuosity: Kb/Unilateral
Fun: Classics
Assessments: Squat End., LT
See the weekly overview here.
Month Theme Overview
E Discipline: Bodybuilding
System: Plumbing
Virtuosity: Kb/Unilateral
Fun: Classics
Assessments: Squat End., LT
See the week overview here.
Month Theme Overview
E Discipline: Bodybuilding
System: Plumbing
Virtuosity: Kb/Unilateral
Fun: Classics
Assessments: Squat End., LT
See weekly overview here.
Month Theme Overview
E Discipline: Bodybuilding
System: Plumbing
Virtuosity: Kb/Unilateral
Fun: Classics
Assessments: Squat End., LT
See the week overview here.
Month Theme Overview
E Discipline: Weightlifting
System: Ventilation
Virtuosity: Barbell
Fun: Games
Assessments: UB Push, U/L End.
See the week overview here.
Month Theme Overview
E Discipline: Weightlifting
System: Ventilation
Virtuosity: Barbell
Fun: Games
Assessments: UB Push, U/L End.
See the week overview here.
Month Theme Overview
E Discipline: Weightlifting
System: Ventilation
Virtuosity: Barbell
Fun: Games
Assessments: UB Push, U/L End.
See the week overview here.
Month Theme Overview
E Discipline: Weightlifting
System: Ventilation
Virtuosity: Barbell
Fun: Games
Assessments: UB Push, U/L End.
See the week overview here.
Month Theme Overview
E Discipline: Weightlifting
System: Ventilation
Virtuosity: Kettlebell
Fun: Hero
Assessments: Front Squat, Flex., Kettlebell
See the week overview here.
Month Theme Overview
E Discipline: Weightlifting
System: Ventilation
Virtuosity: Kettlebell
Fun: Hero
Assessments: Front Squat, Flex., Kettlebell
See week overview here.
Month Theme Overview
E Discipline: Weightlifting
System: Ventilation
Virtuosity: Kettlebell
Fun: Hero
Assessments: Front Squat, Flex., Kettlebell
See the week overview here.
Month Theme Overview
E Discipline: Weightlifting
System: Ventilation
Virtuosity: Kettlebell
Fun: Hero
Assessments: Front Squat, Flex., Kettlebell
See the week overview here.
Month Theme Overview
E Discipline: Powerlifting
System: Plumbing
Virtuosity: Dumbbell
Fun: Classics
Assessments: WL, Rowing, API
See the week overview here.
Month Theme Overview
E Discipline: Powerlifting
System: Plumbing
Virtuosity: Dumbbell
Fun: Classics
Assessments: WL, Rowing, API
See the week overview here.
Month Theme Overview
E Discipline: Powerlifting
System: Plumbing
Virtuosity: Dumbbell
Fun: Classics
Assessments: WL, Rowing, API
See the week overview here.
Month Theme Overview
E Discipline: Powerlifting
System: Plumbing
Virtuosity: Dumbbell
Fun: Classics
Assessments: WL, Rowing, API
See the week overview here.
Month Theme Overview
E Discipline: Gymnastics
System: Ventilation
Virtuosity: Barbell
Fun: Games
Assessments: UB Push, N&C, U/L Endurance
See the week overview here.
Month Theme Overview
E Discipline: Gymnastics
System: Ventilation
Virtuosity: Barbell
Fun: Games
Assessments: UB Push, N&C, U/L Endurance
See the week overview here
Month Theme Overview
E Discipline: Gymnastics
System: Ventilation
Virtuosity: Barbell
Fun: Games
Assessments: UB Push, N&C, U/L Endurance
See the week overview here.
Month Theme Overview
E Discipline: Gymnastics
System: Ventilation
Virtuosity: Barbell
Fun: Games
Assessments: UB Push, N&C, U/L Endurance
See the week overview here.
Month Theme Overview
E Discipline: Weightlifting
System: Plumbing
Virtuosity: Bodyweight
Fun: Girls
Assessments: Deadlift, Lactic Tolerance
See the week overview here.
Month Theme Overview
E Discipline: Weightlifting
System: Plumbing
Virtuosity: Bodyweight
Fun: Girls
Assessments: Deadlift, Lactic Tolerance
See the week overview here.
Month Theme Overview
E Discipline: Weightlifting
System: Plumbing
Virtuosity: Bodyweight
Fun: Girls - Jackie Semi-Pro
Assessments: Deadlift, Lactic Tolerance
See the week overview here.
Month Theme Overview
E Discipline: Weightlifting
System: Plumbing
Virtuosity: Bodyweight
Fun: Girls - Grace & Bike
Assessments: Deadlift, Lactic Tolerance
See the week overview here.
Month Theme Overview
E Discipline: Weightlifting
System: Plumbing
Virtuosity: Bodyweight
Fun: Girls
Assessments: Deadlift, Lactic Tolerance
See the week overview here
Month Theme Overview
E Discipline: Powerlifting
System: Ventilation
Virtuosity: Dumbbell
Fun: Hero
Assessments: Squat Endurance, Running
See the week overview here.
Month Theme Overview
E Discipline: Powerlifting
System: Ventilation
Virtuosity: Dumbbell
Fun: Hero
Assessments: Squat Endurance, Running
See the week overview here
Month Theme Overview
E Discipline: Powerlifting
System: Ventilation
Virtuosity: Dumbbell
Fun: Hero
Assessments: Squat Endurance, Running
See the week overview here.
Month Theme Overview
E Discipline: Powerlifting
System: Ventilation
Virtuosity: Dumbbell
Fun: Hero
Assessments: Squat Endurance, Running
See the week overview here.
Month Theme Overview
E Discipline: Gymnastics
System: Plumbing
Virtuosity: Barbell
Fun: Classics
Assessments: UB Pull, Rings, N&C End.
See the week overview here.
Month Theme Overview
E Discipline: Gymnastics
System: Plumbing
Virtuosity: Barbell
Fun: Classics
Assessments: UB Pull, Rings, N&C End.
See the week overview here.
Month Theme Overview
E Discipline: Gymnastics
System: Plumbing
Virtuosity: Barbell
Fun: Classics
Assessments: UB Pull, Rings, N&C End.
See the week overview here
Month Theme Overview
E Discipline: Gymnastics
System: Plumbing
Virtuosity: Barbell
Fun: Classics
Assessments: UB Pull, Rings, N&C End.
See the week overview here
Month Theme Overview
Discipline: Weightlifting
System: Ventilation
Virtuosity: Kettlebell
Fun: Games
Assessments:Front Squat, Kb, Flexibility
See the week overview here.
Month Theme Overview
Discipline: Weightlifting
System: Ventilation
Virtuosity: Kettlebell
Fun: Games
Assessments:Front Squat, Kb, Flexibility
See the week overview here.
Month Theme Overview
E Discipline: Weightlifting
System: Ventilation
Virtuosity: Kettlebell
Fun: Games
Assessments:Front Squat, Kb, Flexibility
See the week overview here.
Month Theme Overview
E Discipline: Weightlifting
System: Ventiliation
Virtuosity: Kettlebell
Fun: Games
Assessments:Front Squat, Kb, Flexibility
See the week overview here.
Month Theme Overview
E Discipline: Powerlifting
System: Plumbing
Virtuosity: Dumbbell
Fun: Girls
Assessments: Weightlifting, Rowing, API
See the week overview here
Month Theme Overview
E Discipline: Powerlifting
System: Plumbing
Virtuosity: Dumbbell
Fun: Girls
Assessments: Weightlifting, Rowing, API
See the week overview here.
Month Theme Overview
E Discipline: Powerlifting
System: Plumbing
Virtuosity: Dumbbell
Fun: Girls
Assessments: Weightlifting, Rowing, API
See the week overview here.
Month Theme Overview
E Discipline: Powerlifting
System: Plumbing
Virtuosity: Dumbbell
Fun: Girls
Assessments: Weightlifting, Rowing, API
See the week overview here
Monday is a Heavy Breathing workout and Core Accessory. Warmup is Jump and squat prep. Workout Prepis Doubleunder review & practice. Workout is 3 cycles of a 6 min AMRAP of Box Jumps, Wallballs, & Doubleunders with a 2:00 rest in between. Finisher is Core accessory. Extra Credit is Breathe & Mobilize.
Goal: 9+ Total Rounds.
Tuesday is Deadlift and a Breathe & Burn workout. Warmup is Deadlift prep. Deadlift is 3 sets of 5, building. Workout Prepis Review Pushup and Press technique. Workout is Descending reps of Deadlifts and Pushups. Extra Credit is Breathe & Mobilize.
Goal: <10:00.
Wednesday is a Muscular Burn workout. Warmup is Pullup & Pistol prep. Workout Prepis Pistol & CtB review & practice. Workout is 21 minutes of CtB Pullups, Pistols, & Abmat Situps. Extra Credit is UB Pull Bodybuilding.
Goal: 12+ Rounds.
Thursday is Strict Press and a Breathe & Burn workout. Warmup is General movement prep. Strict Press is Building to a Heavy set of 5. Workout Prepis Wall Walk review. Workout is 6 rounds of Wall Walks, Burpees, & Russian KbS. Extra Credit is Running.
Goal: <18:00.
Friday is a Breathe & Burn workout and Arm Accessory. Warmup is Shoulder & Core prep. Workout Prepis TtB review & practice. Workout is 14 minutes of Ascending TtB & Ring Rows with a 200m Run between rounds. Finisher is Arm Accessory. Extra Credit is Breathe & Mobilize.
Goal: Round of 15+.
Saturday is Power Cleans and a Breathe & Burn workout. Warmup is Weightlifting prep. Power Cleans are a 10 min EMOM of 1 Power Cleans + 1 Hang Power Clean. Workout Prepis Push Press review. Workout is 10 rounds in partners of Hang Power Cleans, Front Squats, & Push Press. Extra Credit is Bodybuilding.
Goal: <10:00.
Monday is Deadlift and a Breathe & Burn workout. Warmup is Hinge prep. Deadlift is Building sets of 7. Workout Prepis Db Snatch review. Workout is Ascending reps of Db Snatch with a static set of GHD Situps in between for 13 minutes. Extra Credit is Bodybuilding.
Goal: 5+ Rounds.
Tuesday is a Breathe & Burn workout and Core Accessory. Warmup is UB Pull prep. Workout Prepis CtB Pullup & Doubleunder review. Workout is 12 rounds of CtB Pullups, Wallballs, & Doubleunders. Finisher is Core Accessory. Extra Credit is Breathe & Mobilize.
Goal: <18:00.
Wednesday is Jerks and a Breathe & Burn workout. Warmup is Jerk prep. Jerks are Building to a heavy Push Jerk + Split Jerk in 5 Sets. Workout Prepis Clean Progressions. Workout is a 12 min EMOM alt. between Hang Power Cleans, Push Press, & L-Sits. Extra Credit is Breathe & Mobilize.
Thursday is Breathe & Burn. Warmup is General movement prep. Workout Prepis Movement review & practice. Workout is 4 minutes of Row & Medball Cleans, rest 1:00, 4 minutes of Ring Rows & Box Jumps, Rest 1:00, for 3 cycles. Extra Credit is Prehab Accessory.
Goal: 9+ Rounds Each.
Friday is Front Squats and a Breathe & Burn workout. Warmup is Front Squat prep. Front Squats are 4 sets of 5 building. Workout Prepis SA Kb Swing review. Workout is Descending reps of SA KbS & Burpees over KB, with 8 TtB every 2:00. Extra Credit is Breathe & Mobilize.
Goal: <10:00.
Saturday is a Breathe & Burn workout. Warmup is General movement prep. Workout Prepis Movement review & demo. Workout is 6 rounds of Air Squats, Pushups, Walking Lunges, & Running. Extra Credit is Running.
Goal: <40:00.
Monday is Squat Endurance and a Breathe & Burn workout. Warmup is Squat prep. Squat Endurance is Assessing OR building. Workout Prepis Doubleunder review & practice. Workout is Ascending Doubleunders with descending GHD Situps in between each set. Extra Credit is Lactic Tolerance.
Goal: <10:00.
Tuesday is a Breathe & Burn workout and Core Accessory. Warmup is General movement prep. Workout Prepis Kb Snatch review & practice. Workout is 1 minute stations of Kb Snatch, Row, & Ring Rows for 5 rounds with a 1 minute rest between rounds. Finisher is Core Accessory. Extra Credit is Breathe & Mobilize.
Wednesday is Floor Press and a Breathe & Burn workout. Warmup is UB Push & Jump prep. Floor Press is Building to a heavy set of 5 in 5 sets. Workout Prepis Review & practice Ring Dips. Workout is 4 rounds of Air Squats, Burpee Box Jumps, & Ring Dips. Extra Credit is Breathe & Mobilize.
Goal: <15:00.
Thursday is Hang Power Cleans and a Breathe & Burn workout. Warmup is Weightlifting prep. Hang Power Cleans are a 10 min EMOM of 1 Clean Pull & 1 Hang Power Clean. Workout Prepis Review barbell cycling. Workout is Ascending reps of Deadlifts & Hang Power Cleans with a Run in between rounds. Extra Credit is Prehab.
Goal: Round of 16+.
Friday is Pullups and a Full Body Burn workout. Warmup is UB Pull & Squat prep. Pullups are Building to a heavy 3 Weighted Pullups in 5 sets. Workout Prepis Thruster & Pullup practice. Workout is Descending reps of Thrusters & Pullups. Extra Credit is Bodybuilding.
Goal: Level Up!
Saturday is a Muscular Burn workout. Warmup is General movement prep. Workout Prepis Strict TtB review. Workout is 3 minutes of Strict Toes to Bar & Russian KbS, rest 1:30, into 3 minutes of WtD Box Stepups & WtD Plank, rest 1:30, and repeat 3 times . Extra Credit is Breathe & Mobilize.
Monday is a Burn & Pump workout. Warmup is UB Pull & Push prep. Workout Prepis HSPU review & practice. Workout is 4 sets of Strict HSPU, Strict Pullups, Abmat Situps, & a Single Kb Hold. Extra Credit is Prehab.
Tuesday is Squat Endurance and a Heavy Breathing workout. Warmup is Squat prep. Squat Endurance is Building to a slightly heavier 20 rep Back Squat. Workout Prepis Doubleunder review & practice. Workout is Row, Doubleunders, and Burpees for 1 round. Extra Credit is Lactic Tolerance.
Goal: <12:00.
Wednesday is Heavy Breathing workout and Shoulder Accessory. Warmup is Hinge & Core prep. Workout Prepis TtB & SA KbS review & practice. Workout is 6 rounds of SA KbS, Box Jumps, & TtB. Finisher is Shoulder Prehab. Extra Credit is Breathe & Mobilize.
Goal: <20:00.
Thursday is Ring Dips and a Muscular Burn workout. Warmup is Squat & UB Push prep. Ring Dips are Building to a Heavy 3 Wtd Dips with a 30 sec Hollow Rock after each set. Workout Prepis Ring Pushup & Wallball review. Workout is Descending reps of Ring Pushups, with 15 Wallballs after each set. Extra Credit is Bodybuilding.
Goal: <15:00.
Friday is Deadlift and a Breathe & Burn workout. Warmup is Deadlift prep. Deadlift is Building to a Heavy 5 reps. Workout Prepis Clean progressions. Workout is Descending Runs with Power Cleans after each one. Extra Credit is Breathe & Mobilize.
Goal: <18:00.
Saturday is a Breathe & Burn workout. Warmup is UB Push & Pull prep. Workout Prepis BMU review & practice. Workout is 12 minutes of BMU, Push Press, & Air Squats, rest 3:00, and repeat. Extra Credit is Bodybuilding.
Goal: 12+ Rounds.
Monday is Squat Endurance and a Breathe & Burn workout. Warmup is Squat prep. Squat Endurance is Build to a moderate 20 Rep Back Squat. Workout Prepis Toes to Bar & Doubleunder review. Workout is 12 minutes of ascending Toes to Bar & 35 Doubleunders after each set. Extra Credit is Breathe & Mobilize.
Goal: Round of 15+.
Tuesday is Turkish Getups and a Breathe & Burn workout. Warmup is Hinge & Shoulder prep. Turkish Getups is Accumulating reps for 10 minutes. Workout Prepis HS Walk review. Workout is 6 rounds of American KbS, Bodybuilders, & a Handstand Walk. Extra Credit is Breathe & Mobilize.
Goal: <15:00.
Wednesday is Pullups and a Breathe & Burn workout. Warmup is UB Pull & Squat prep. Pullups are Building to a Heavy 2 WtD Pullups. Workout Prepis CtB Pullup & Goblet Squat review. Workout is an 800m Run buy-in and out with descending CtB Pullups & Goblet Squats in between. Extra Credit is Prehab.
Goal: <20:00.
Thursday is a Breathe & Burn workout and Core Accessory. Warmup is Unilateral prep. Workout Prepis Db Hang Snatch review. Workout is 5 rounds of Db Hang Snatch & Burpee Box Jump Overs with a 1:00 rest after each round. Finisher is Core Accessory. Extra Credit is Lactic Tolerance.
Goal: <15:00.
Friday is a Burn & Pump workout. Warmup is Squat & UB Pull prep. Workout Prepis Movement review. Workout is 5 sets of Reverse Lunges, Elev. Ring Rows, Glute Bridges, Db Curls, & Banded Lat Pulldowns with rest between each. Extra Credit is Breathe & Mobilize.
Saturday is Power Cleans and a Breathe & Burn workout. Warmup is Weightlifting prep. Power Cleans are a 10 min EMOM of 2 Power Cleans building. Workout Prepis Pushup & Air Squat review. Workout is 3 minutes of Power Cleans, Pushups, & Air Squats, repeating it 5 time with a 1:00 rest between AMRAPs. Extra Credit is UB Push.
Goal: 15+ Rounds.
Monday is a Breathe & Burn workout and Core Accessory. Warmup is Jump Rope & Hinge prep. Workout Prepis Doubleunder & Kb Snatch review. Workout is 8 rounds of Doubleunders, Kb Snatch, & Burpees over Kb. Finisher is Core Accessory. Extra Credit is Breathe & Mobilize.
Goal: <25:00.
Tuesday is Squat Endurance and a Breathe & Burn workout. Warmup is Squat Prep. Squat Endurance is Building to a slightly heavier 20 rep Back Squat. Workout Prepis Thruster & Suitcase Carry review. Workout is 3 rounds of Cal Row, Thrusters, & Kb Suitcase Carry, with a 1 min rest between rounds. Extra Credit is Bodybuilding.
Goal: <10:00.
Wednesday is a Breathe & Burn workout and Prehab Accessory. Warmup is UB Pull & Hinge prep. Workout Prepis Clean progressions. Workout is 21 minutes of WtD Pullups, Power Cleans, & Abmat Situps. Finisher is Prehab Accessory. Extra Credit is Lactic Tolerance.
Goal: 9+ Rounds.
Thursday is Handstand Pushups and a Breathe & Burn workout. Warmup is UB Push Prep. HSPU are a 10 min EMOM of 3-5 Strict HSPU. Workout Prepis Ring Pushup & Box Jump review. Workout is Ascending reps of Ring Pushups & Box Jumps. Extra Credit is Breathe & Mobilize.
Goal: <12:00.
Friday is Breathe & Burn workout. Warmup is Squat & UB Pull prep. Workout Prepis BMU review & practice. Workout is 12 minutes of BMU, Air Squats, & Running, resting 4 minutes and repeating. Extra Credit is Breathe & Mobilize.
Goal: 10+ Total Rounds.
Saturday is SL Kb Deadlifts and a Breathe & Burn workout. Warmup is Hinge & Push prep. SL Kb Deadlift is Accumulating sets of 8 reps. Workout Prepis Kb movement review. Workout is 4 rounds of Kb Cleans, Kb Push Jerks, & a Front Rack Carry. Extra Credit is Bodybuilding.
Monday is Squat Endurance and a Muscular Burn workout. Warmup is Squat prep. Squat Endurance is Building to a moderate 20 reps Back Squat. Workout Prepis Review & demo movements. Workout is Ascending reps of WtD Box Stepups & Abmat Situps. Extra Credit is Bodybuilding.
Goal: <12:00.
Tuesday is a Breathe & Burn workout and Core Accessory. Warmup is Hinge prep. Workout Prepis Doubleunders. Workout is a 3 min AMRAP of Burpees, Russian KbS, & Doubleunders, resting 3:00 and repeating 3 times. Finisher is Core Accessory. Extra Credit is Breathe & Mobilize.
Goal: 6+ Rounds.
Wednesday is Pullups and a Muscular Burn workout. Warmup is UB Pull & Squat prep. Pullups are Building sets of 5 WtD Pullups. Workout Prepis HSPU review & practice. Workout is 1 minute stations of Ring Rows, Goblet Squats, & Piked HSPU, finishing with a rest, for 4 rounds. Extra Credit is Breathe & Mobilize.
Goal: 180+ Total Reps.
Thursday is a Breathe & Burn workout. Warmup is General movement prep. Workout Prepis Toes to Bar review & practice. Workout is Every 4 minutes alternating between Row & Toes to Bar, and Run & Hollow Rocks, for 8 total intervals. Extra Credit is Bodybuilding.
Friday is Ring Dips and Breathe & Burn workout. Warmup is UB Push & Weightlifting prep. Ring Dipsare Building to a Heavy 3 WtD Ring Dips + 30 sec Arch Hold. Workout Prepis Clean progressions. Workout is Descending sets of Power Cleans & Ring Dips. Extra Credit is Breathe & Mobilize.
Goal: <8:00.
Saturday is a Breathe & Burn workout and Prehab Accessory. Warmup is Squat & Hinge prep. Workout Prepis Review & practice Devil’s Press. Workout is 24 minutes in partners of Wallballs, SA Devil’s Press, & Box Jumps. Finisher is Prehab Accessory. Extra Credit is Lactic Tolerance.
Goal: 6+ Rounds.
Monday is a Heavy Breathing workout and Core Accessory. Warmup is UB Pull & Squat prep. Workout Prepis Pullup review & practice. Workout is 20 minutes of ascending reps of Pullups & Burpees with 8 Air Squat EMOM. Finisher is Core Accessory. Extra Credit is U/L Endurance.
Goal: Round of 12+.
Tuesday is Assess UB Push and a Breathe & Burn workout. Warmup is Press prep. UB Push is ASSESS. Workout Prepis Push Press review & practice. Workout is 2 rounds of Ring Pushups, GHD Situps, Push Press, KtE, & Running. Extra Credit is Mobility.
Goal: <15:00.
Wednesday is a Heavy Breathing workout. Warmup is General movement prep. Workout Prepis Clean progressions. Workout is 5 minutes of Rowing & Box Jumps, rest 1:00, into 5 minutes of Hang Power Cleans & Doubleunders, rest 1:00 , and repeat. Extra Credit is Mobility.
Goal: 4+ Rounds each.
Thursday is Deadlift and a Breathe & Burn workout. Warmup is Deadlift prep. Deadlift is 4 sets of 3 building. Workout Prepis HSPU review & practice. Workout is Assess U/L Endurance. Extra Credit is Durability.
Goal: Level Up!.
Friday is a Burn & Pump workout and Prehab Accessory. Warmup is Squat & Pull prep. Workout Prepis Front Squat review & build. Workout is 5 rounds of Front Squats, Elevated Ring Rows, & L-sits, with a 1:00 rest between rounds. Finisher is Prehab Accessory. Extra Credit is Durability.
Saturday is Clean & Jerks and a Heavy Breathing workout. Warmup is Weightlifting prep. Clean & Jerks are 1 Clean & Jerk EMOM x 10. Workout Prepis Movement review. Workout is Descending sets of Ground to OH & Burpees over Bar. Extra Credit is Core & Prehab.
Goal: <12:00.
Monday is Press and a Burn & Pump workout. Warmup is Press prep. Press is 4 sets of 3 rep, building. Workout Prepis Push Press review. Workout is 4 rounds of Push Press, Airbike, & WtD Plank with a 1 min rest between rounds. Extra Credit is U/L Endurance.
Tuesday is a Breathe & Burn workout. Warmup is Weightlifting prep. Workout Prepis Clean progressions & BMU practice. Workout is 6 minutes of BMU, Hang Power Cleans, & Doubleunders, rest 2:00, and repeat 3 times. Extra Credit is Mobility.
Goal: 12+ Rounds.
Wednesday is Front Squat and a Muscular Burn workout. Warmup is Squat prep. Front Squat is Building to a heavy 5 reps. Workout Prepis Overhead Squat review. Workout is 10 minutes of ascending sets of OHS & Abmat Situps. Extra Credit is Durability.
Goal: 8+ Rounds.
Thursday is a Breathe & Burn workout and Core Accessory. Warmup is General movement prep. Workout Prepis Review Deadlift. Workout is 6 rounds of Deadlifting, Running, & Burpees over Bar. Finisher is Core Accessory. Extra Credit is Mobility.
Goal: Finish!.
Friday is Floor Press and a Breathe & Burn workout. Warmup is Press prep. Floor Press is 5 sets of 5, building. Workout Prepis Pullup review & practice. Workout is 3 rounds of Thrusters & Pullups. Extra Credit is Prehab & mobility.
Goal: <10:00.
Saturday is a Breathe & Burn workout and Prehab Accessory. Warmup is Hinge prep. Workout Prepis SA KbS review. Workout is 21 minutes, in partners, of ascending Box Jumps, Partner Medball Situps, & SA KbS. Finisher is Prehab Accessory. Extra Credit is Mobility.
Goal: 5+ Rounds.
Monday is a Breathe & Burn workout. Warmup is Weightlifting prep. Workout Prepis Clean progressions. Workout is 4 cycles of 5 minutes of Box Jumps, Deadlifts, Hang Power Cleans, & Front Squats. Extra Credit is Mobility.
Goal: 12+ Rounds.
Tuesday is Press and a Breathe & Burn workout. Warmup is Press & Squat prep. Press is 4 sets of 5 building. Workout Prepis Doubleunder review & practice. Workout is 2 rounds of Thrusters & Doubleunders with V-ups on any break. Extra Credit is Bodybuilding.
Goal: <10:00.
Wednesday is a Breathe & Burn workout. Warmup is General movement prep. Workout Prepis Rowing review. Workout is In Partners, 30 minutes with a Row Buy-in then at 15:00, 8 rounds of SA KbS & Pushups. Extra Credit is U/L Endurance.
Goal: <22:00.
Thursday is Back Squat and a Heavy Breathing workout. Warmup is Squat prep. Back Squat is 4 sets of 3 building. Workout Prepis Strict TtB review. Workout is 2 minutes of Airbike, rest 1:00, then 2 minutes of Strict TtB & Air Squats, rest 1:00, repeat. Extra Credit is Mobility.
Goal: Varies, 6+ Rounds.
Friday is a Breathe & Burn workout and Shoulder Accessory. Warmup is UB Pull prep. Workout Prepis Pullup review. Workout is 60 Burpee Pullups for time, with a Kb Front Rack Carry every 2 minutes. Finisher is Shoulder Accessory. Extra Credit is Mobility.
Goal: <15:00.
Saturday is Power Snatch and a Breathe & Burn workout. Warmup is Snatch prep. Power Snatch is an EMOM for 10 minutes of 1 Power Snatch + 1 Hang Power Snatch. Workout Prepis Lunge review. Workout is Descending sets of Power Snatch, Rear Step Lunges, & Abmat Situps. Extra Credit is Bodybuilding.
Goal: <12:00.
Monday is Strict Press and a Breathe & Burn workout. Warmup is Strict Press prep. Press is 4 sets of 7. Workout Prepis Barbell movement review. Workout is 5 rounds of GHD Situps, Push Press, & Rear Step Lunges. Extra Credit is Durability.
Goal: <12:00.
Tuesday is a Heavy Breathing workout. Warmup is General movement prep. Workout Prepis Pullup review. Workout is an Airbike buy-in into 10 rounds of Pullups, Burpees, & Box Jumps. Extra Credit is U/L Endurance.
Goal: <24:00.
Wednesday is Deadlift and a Breathe & Burn workout. Warmup is Deadlift prep. Deadlift is 3 reps every 2:00 x 6. Workout Prepis Russian KbS review. Workout is Descending sets of Russian KbS. Extra Credit is Mobility.
Goal: <7:00.
Thursday is a Breathe & Burn workout and Core Accessory. Warmup is Squat & Jump Rope prep. Workout Prepis Doubleunder & Thruster review. Workout is 10 rounds of Thrusters & Doubleunders. Finisher is Core Accessory. Extra Credit is Durability.
Goal: <20:00.
Friday is a Breathe & Burn workout. Warmup is Weightlifting prep. Workout Prepis Clean progressions. Workout is 10 minutes of Hang Power Cleans, Bodybuilders, Ring Rows, & a Run, resting 5:00,and repeating. Extra Credit is Mobility.
Goal: 7+ Rounds.
Saturday is Floor Press and a Muscular Burn workout. Warmup is Press prep. Floor Press is Building to a Heavy 5 reps. Workout Prepis Toes to Bar review. Workout is 60 Toes to Bar with a Pushups & Db Snatch penalty with every break. Extra Credit is Mobility.
Goal: <11:00.
Monday is Bulgarian SS and a Power Output workout. Warmup is Squat prep. Bulgarian SS is 4 sets of 6 building. Workout Prepis Build to initial Squat weight. Workout is 4 quick sets of Back Squats & Airbike for weight & effort. Extra Credit is Durability.
Tuesday is ASSESS UB Pull and a Breathe & Burn workout. Warmup is UB Pull prep. UB Pull is ASSESS. Workout Prepis CtB & American KbS review. Workout is Ascending reps of American KbS & CtB Pullups into Descending reps of Russian KbS & Pullups. Extra Credit is Durability.
Goal: <10:00.
Wednesday is a Breathe & Burn workout and Shoulder Prehab. Warmup is Shoulder prep. Workout Prepis Inversion practice. Workout is 16 minutes of HS Walks, SA Db Push Press, Bodybuilders, & Toes to Bar. Finisher is Shoulder Prehab. Extra Credit is Rings.
Goal: 5+ Rounds.
Thursday is a Breathe & Burn workout and Core Accessory. Warmup is Wallball prep. Workout Prepis Wallball review & practice. Workout is 150 Wallballs, rest until the 15 minute mark, then a 2k Row, each for time. Finisher is Core Accessory. Extra Credit is Mobility.
Goal: <10:00, <10:00.
Friday is a Heavy Breathing workout. Warmup is Weightlifting prep. Workout Prepis Clean progressions. Workout is Every 5 minutes for 5 rounds, Airbike, Hang Power Cleans & Doubleunders. Extra Credit is Mobility.
Goal: <15:00.
Saturday is Assess Rings and a Breathe & Burn workout. Warmup is Ring prep. Rings are Assess. Workout Prepis Box Jump review & practice. Workout is 20 sec on/10 sec off alternating between Box Jumps & Ring Pushups for 10 rounds. Extra Credit is Durability.
Goal: 160+ Reps.
Monday is Pullups and a Breathe & Burn workout. Warmup is General movement prep. Pullups are 5 sets of 2 weighted Pullups. Workout Prepis Review & practice kipping Pullups. Workout is 12 minutes of ascending Russian KbS & Pullups. Extra Credit is Durability.
Goal: 140+ Reps.
Tuesday is OH Squats and a Breathe & Burn workout. Warmup is OH Squat prep. OH Squats are Building to a heavy 3. Workout Prepis Running warm up. Workout is 5 rounds of Running & OH Squats. Extra Credit is Mobility.
Goal: <20:00.
Wednesday is Rings and a Burn & Pump workout. Warmup is Ring prep. Rings are 5 sets of 3 weighted Ring Dips. Workout Prepis Strict TtB & HSPU review. Workout is 6 rounds of Strict TtB, Box Jumps, & AMRAP Strict HSPU. Extra Credit is Durability.
Goal: 40+ Reps.
Thursday is a Muscular Burn workout and Accessory. Warmup is Squat prep. Workout Prepis Front Squat review & build. Workout is 2 minutes of Front Squats, Ring Rows, & AMRAP Air Squats with remaining time. Finisher is Lower body accessory. Extra Credit is Mobility.
Goal: 150+ Reps.
Friday is Power Cleans and a Breathe & Burn workout. Warmup is Weightlifting prep. Power Cleans are a 10 min EMOM of 1 Power Clean + 1 Hang Power Clean. Workout Prepis Rowing review. Workout is a Row Buy-in into rounds of Deadlift, Tuckups, & Hollow Rocks. Extra Credit is Mobility.
Goal: 5+ Rounds.
Saturday is a Breathe & Burn workout and Bodybuilding Accessory. Warmup is General movement prep. Workout Prepis Doubleunder review & practice. Workout is Descending set of Pushups & Wallballs with Doubleunders in between. Finisher is UB Pull Bodybuilding. Extra Credit is Durability.
Goal: <15:00.
Monday is Pullups and Muscular Burn. Warmup is General movement prep. Workout Prepis Rope Climbs & Pistols. Pullups is 4 sets of 4 WtD Pullups building. Workout is 15 minutes of Handstand Walk, Rope Climbs, & Pistols. Extra Credit is Durability.
Goal: 4+ Rounds.
Tuesday is Breathe & Burn and Lower Accessory. Warmup is Hip extension & press prep. Workout Prepis Jump technique review. Workout is 6 rounds of Box Jump Overs, GHD Situps, & Db Snatches. Finisher is Lower Accessory. Extra Credit is Breathe & Stretch.
Goal: <20:00.
Wednesday is a Heavy Breathing workout and Prehab Accessory. Warmup is Hinge prep. Workout Prepis Doubleunder review & practice. Workout is 3 minutes of Bike or Row, rest 2:00, 3 minutes of Doubleunders & Burpees, rest 2:00, and repeat 3 times. Finisher is Prehab Accessory. Extra Credit is Durability.
Thursday is Back Squat and a Breathe & Burn workout. Warmup is Squat prep. Back Squat is 4 sets of 5. Workout Prepis Review Pullups. Workout is 16 minutes of CtB Pullups, Front Squats, & Shuttle. Extra Credit is Rings.
Goal: 6+ Rounds.
Friday is a Power Output workout. Warmup is Weightlifting prep. Workout Prepis Clean progressions. Workout is 6 rounds of Hang Power Cleans and Max Effort Airbike. Extra Credit is Breathe & Stretch.
Saturday is HSPU and Muscular Burn. Warmup is Press prep. HSPU is a 10 min EMOM Strict HSPU. Workout Prepis Toes to Bar review & practice. Workout is Tabata mash of Pushups, Stepups, & Toes to Bar. Extra Credit is Durability.
Monday is Pullups and a Breathe & Brace workout. Warmup is UB Pull prep. Pullups are 4 sets of 6 weighted Pullups. Workout Prepis Clean progressions. Workout is 6 rounds of Power Cleans, Chest to Bar Pullups, & Doubleunders. Extra Credit is Durability.
Goal: <15:00.
Tuesday is SLIPS and a Powerbuilding workout. Warmup is Shoulder & squat prep. SLIPS is 20 minutes rotating through, Scales, L-sits, Inversion, Planks, & Stretching. Workout Prepis Review pistols & HSPU. Workout is 4 rounds of Weighted Pistols, Strict HSPU, & a max effort Airbike, with a 2:00-3:00 rest between rounds. Extra Credit is Mobility.
Wednesday is a Breathe & Burn workout and Shoulder Accessory. Warmup is Push & squat prep. Workout Prepis Medball Clean review & practice. Workout is 12 minutes of Medball Cleans, Burpee Box Jumps, & Medball Situps, resting 3:00 and repeating the AMRAP. Finisher is Shoulder Accessory. Extra Credit is Durability.
Goal: 4+ Rounds each.
Thursday is Deadlift and Heavy Breathing. Warmup is Deadlift prep. Deadlift is 2 reps every 90 sec x 8 . Workout Prepis Pullup review & practice. Workout is 3 rounds of Running, American KbS, & Pullups. Extra Credit is Mobility.
Goal: <15:00.
Friday is Rings and a Breathe & Burn workout. Warmup is UB Push prep. Rings are accumulating sets of 5 weighted Ring Dips . Workout Prepis SA Db Push Press review. Workout is 17 minutes with a Row buy-in, and Ring Dips, SA Db Push Press, & Tuckups in remaining time.. Extra Credit is Durability.
Saturday is a Breathe & Burn workout and BB Accessory. Warmup is General movement prep. Workout Prepis Wallball & Bodybuilder review. Workout is 15 minutes of Wallballs & Bodybuilders. Finisher is Bodybuilding. Extra Credit is Durability.
Monday is a Breathe & Burn workout and Core Accessory. Warmup is a Barbell Complex. Workout Prepis Clean Progressions. Workout is 2 minutes of 15 Power Cleans with AMRAP Burpees over Bar with remaining time, rest 1:00, and repeat for 6 rounds. Finisher is Core Accessory. Extra Credit is Mobility.
Goal: 30+ Reps.
Tuesday is Press and a Bodybuilding → Power Output workout. Warmup is Shoulder prep. Press is 4 sets of 8 building. Workout Prepis Chinup review. Workout is 8-12 Strict Chinups into a 20 second Max effort Airbike, resting 2:00-3:00 and repeating for 4 sets. Extra Credit is Durability.
Wednesday is a Breathe & Burn workout and Hip Accessory. Warmup is Hinge & Core prep. Workout Prepis American KbS review & practice. Workout is Descending sets of Abmat Situps, American KbS, & Doubelunders. Finisher is Hip Accessory. Extra Credit is Mobility.
Goal: <20:00.
Thursday is Back Squat and a Mixed system workout. Warmup is Squat Prep. Back Squat is 4 sets of 8 building. Workout Prepis Move review & practice. Workout is 5 minute stations of L-Sits & Jefferson Curls, Handstands & Backwards Jump Rope, Deadhang Hold & Air Squats, and Rowing. Extra Credit is Durability.
Friday is Power Snatch and a Breathe & Burn workout. Warmup is Snatch prep. Power Snatch is a 12 min EMOM of 1 Power Snatch + 1 Hang Snatch + 1 OH Squat. Workout Prepis Pullup review & practice. Workout is Ascending reps of Hang Power Snatch, Pullups, & Bodybuilders. Extra Credit is Durability.
Goal: Round of 12+.
Saturday is a Breathe & Burn workout. Warmup is Squat & Hinge prep. Workout Prepis Movement review & demo. Workout is an 800m buy-in & buy-out with 5 rounds of Wallballs, Airbike, & Walking Lunges in between. Extra Credit is HAPPY NEW YEAR.
Monday is a Breathe & Burn workout and Assess Flexibility. Warmup is General movement prep. Workout Prepis TGU review & practice. Workout is 4 rounds of TGU, Kb Pushpress, Suitcase DL, & Pushups. Finisher is Flexibility Assessment. Extra Credit is Kettlebell.
Tuesday is Assess Front Squat and a Breathe & Burn workout. Warmup is Squat prep. Front Squat is ASSESS. Workout Prepis Review Running technique. Workout is Descending reps . Extra Credit is Durability.
Goal: <18:00.
Wednesday is a Heavy Breathing workout. Warmup is Jump & breathing prep. Workout Prepis Doubleunder review. Workout is a 3 min AMRAP of Cal Row & Box Jumps, rest 1:30, into 3 minutes of Doubleunders & Abmat Situps. Extra Credit is Core.
Goal: 8+ Rounds, 12 + Rounds.
Thursday is Power Cleans and Assess Kettlebell. Warmup is Weightlifting prep. Power Cleansare a 10 min EMOM of 1 Power Clean + 1 Hang Clean. Workout Prepis Kb Snatch review. Workout is 10 minutes of ascending Kb Snatches & Burpees over Kb. Extra Credit is Mobility.
Goal: Level Up!.
Friday is 12 Days of Xmas. Warmup is General movement prep. Workout Prepis Movement review & demo. Workout is A bunch of stuff done in the 12 Days of Xmas format. Extra Credit is Have a Merry Christmas.
Goal: Holiday Cheer!.
Monday is Front Squats and a Breathe & Burn workout. Warmup is Squat Prep. Front Squats are Building sets of 3. Workout Prepis TtB & Thruster review. Workout is Descending reps of Thrusters & Toes to Bar. Extra Credit is Flexibility.
Goal: <7:00.
Tuesday is a Breathe & Brace workout and Lower Body Accessory. Warmup is Deadlift prep. Workout Prepis Deadlift review & build. Workout is 2 minutes of 10 Deadlifts with Bodybuilders in remaining time for 5 rounds with a 1 min rest between rounds. Finisher is Lower Body Accessory. Extra Credit is Durability.
Goal: 80+ Reps.
Wednesday is Push Press and a Breathe & Burn workout. Warmup is General movement prep. Push Press is Building to a heavy set of 3. Workout Prepis Kb Clean & Push Jerk practice. Workout is 5 rounds of Kb Cleans, Kb Push Press, & Box Stepovers. Extra Credit is Kettlebell practice.
Goal: <15:00.
Thursday is a Breathe & Burn workout. Warmup is UB Push & Pull prep. Workout Prepis Pullup & Doubleunder review. Workout is Descending rounds of Cindy & sets of Doubleunders. Extra Credit is Durability.
Goal: <25:00.
Friday is Overhead Squats and a Breathe & Burn workout. Warmup is OH Squat prep. Overhead Squats are Building sets of OH Squats. Workout Prepis Reviewing how to get in the overhead position. Workout is Descending reps of OHS with big sets of Abmat Situps in between. Extra Credit is Flexibility.
Goal: <7:00.
Saturday is a Breathe & Burn workout. Warmup is General movement prep. Workout Prepis American KbS & Elevated Ring Row review. Workout is, in partners, 8 minutes of Rowing & Russian KbS, rest 1:00, 8 minutes of Elevated Ring Rows, Burpees, & Box Jumps, rest 1:00, and repeat. Extra Credit is Durability.
Goal: 6+ Rounds each.
Monday it's a Heavy Breathing workout and Shoulder Accessory. Warmup is Core & Singleunder prep. Workout Prepis Doubleunder review. Workout is 20 minutes with a Row buy-in with an AMRAP of Toes to Bar & Doubleunders in remaining time. Finisher is Shoulder Accessory. Extra Credit is Aerobic Recovery.
Goal: 7+ Rounds.
Tuesday is Front Squats and a Breathe & Burn workout. Warmup is Front Squat prep. Front Squat is 4 sets of 5. Workout Prepis American KbS & Wallball review. Workout is Descending reps of Wallballs & American KbS. Extra Credit is Flexibility.
Goal: <7:00.
Wednesday is a Burn & Pump workout. Warmup is General movement prep. Workout Prepis TGU review. Workout is 6 sets of TGU, WtD Pullups, WtD Ring Dips, & AMRAP L-sits. Extra Credit is Durability.
Thursday is Cleans and a Heavy Breathing workout. Warmup is Weightlifting prep. Workout Prepis Movement review. Workout is a 4 minute AMRAP of Hang Power Cleans & Airbike, rest 1 minute, into a 4 min AMRAP of Box Jumps & Bodybuilders, rest 1 minute, and repeat. Extra Credit is Kettlebell practice.
Friday is a Breathe & Burn workout and Core Accessory. Warmup is Squat & Pull prep. Workout Prepis BMU review. Workout is Descending reps of Air Squats with Ascending reps of BMU. Finisher is Core Accessory. Extra Credit is Breathe & Mobility.
Goal: <20:00.
Saturday is Strict Press and Breathe & Burn. Warmup is Hinge & Press prep. Workout Prepis Partner movement review & practice. Strict Press is 5 sets of Descending reps down to a heavy single. Workout is 18 minutes, in partners, of Partner Pushups, Partner Situps, Kb Snatches, & Medball Run. Extra Credit is Durability.
Goal: 3+ Rounds.
Monday is Front Squats and a Breathe & Burn workout. Warmup is Squat Prep. Front Squats are Building sets of 8. Workout Prepis Clean Progressions. Workout is Descending sets of Power Cleans & Jumping Squats over BB. Extra Credit is Flexibility.
Goal: <13:00.
Tuesday is a Breathe & Burn workout. Warmup is General movement prep. Workout Prepis Toes to Bar review & practice. Workout is 4 rounds of Bike, Abmat Situps, Rowing, & Toes to Bar. Extra Credit is Durability.
Goal: <25:00.
Wednesday is Snatch and a Heavy Breathing workout. Warmup is Weightlifting prep. Snatch is a 10 min EMOM of 1 Snatch + 1 OHS. Workout Prepis American KbS review. Workout is 13 minutes of American KbS, Box Jump Overs, & Running. Extra Credit Mobility.
Goal: 4+ Rounds.
Thursday is a Burn & Pump workout. Warmup is Squat & stability prep. Workout Prepis Back Squat review & build. Workout is 5 rounds of Back Squats, Kb Push Press, & Suitcase Carries. Extra Credit is Kettlebell.
Friday is Pullups and a Heavy Breathing workout. Warmup is UB Pull prep. Pullups are 4 x 5 WtD Pullups. Workout Prepis Movement review. Workout is 10 rounds of CtB Pullups, Burpees, & Doubleunders. Extra Credit is Durability.
Goal: <20:00.
Saturday is a Breathe & Brace workout. Warmup is Deadlift & UB Push prep. Workout Prepis Deadlift review & build. Workout is 30 minutes of Deadlifts, Pushups, & Box Jumps. Extra Credit is Recovery.
Goal: 12+ Rounds.
Monday is Assess Weightlifting and a Breathe & Burn workout. Warmup is Weightlifting prep. Weightlifting is Building to a heavy Power Snatch + Hang Snatch. Workout Prepis Movement review & demo. Workout is 5 rounds of Power Cleans, V-ups, & Pushups. Extra Credit is Mobility.
Goal: <10:00.
Tuesday is Rowing Assessment and Shoulder Accessory. Warmup is Rowing prep. Workout Prepis Rowing review. Workout is Assess Rowing. Finisher is Shoulder Prehab. Extra Credit is Durability.
Goal: Level Up!
Wednesday is Front Squat and a Breathe & Burn workout. Warmup is Front Squat prep. Front Squat is 5 x 5 Building. Workout Prepis Manmaker review. Workout is 16 minutes of Doubleunders and Manmakers with Pullups every minute. Extra Credit is Durability.
Goal: 7+ Rounds.
Thursday is a Breathe & Burn workout and Core Accessory. Warmup is Push & Hinge prep. Workout Prepis Ring Dip review & building Deadlift. Workout is 4 rounds for quality of OH Plate Carry, Deadlifts, & Ring Dips. Finisher is Core Accessory. Extra Credit is Mobility.
Friday is Assess API. Warmup is API Prep. Workout Prepis Review judging standards. Workout is Assess API. Extra Credit is Durability.
Goal: Level Up!.
Saturday is Db Floor Press and a Breathe & Burn workout. Warmup is General movement prep. Db Floor Press is Accumulating sets of 8. Workout Prepis Rope Climb & Db Snatch review. Workout is 4 rounds of Running, Rope Climbs, & Db Squat Snatch. Extra Credit is Durability.
Goal: <20:00.
Monday is Weightlifting and a Breathe & Burn workout. Warmup is Weightlifting prep. Weightlifting is Building to a Heavy Hang Cleans + Clean + Jerk. Workout Prepis Review Burpees & Air Squats. Workout is 16 minutes of Clean & Jerks, Burpees, & Air Squats. Extra Credit is Mobility.
Goal: 6+ Rounds.
Tuesday is a Breathe & Burn. Warmup is UB Pull & Core prep. Workout Prepis TtB, CtB, & Doubleunder review. Workout is Descending reps of Doubleunders, CtB Pullups, & Toes to Bar. Extra Credit is Durability.
Goal: <16:00.
Wednesday is a Breathe & Burn workout. Warmup is General movement prep. Workout Prepis Db Snatch & Walking lunge review. Workout is 12 minutes of Rowing & Walking Lunges, rest until 15:00, into 12 minutes of Airbike & Db Snatches. Extra Credit is Rowing.
Goal: 3+ Rounds on both.
Thursday is Floor Press and a Muscular Burn workout. Warmup is Press prep. Floor Press is Accumulating sets of 3. Workout Prepis Strict Press & Pushup review. Workout is Descending reps of Strict Press & Pushups with Situps at the end of each round. Extra Credit is Aerobic Recovery.
Goal: <15:00.
Friday is Back Squat and a Breathe & Burn workout. Warmup is Squat prep. Back Squat is Building to a heavy set of 3. Workout Prepis Db Clean & Pullup review. Workout is 5 minutes of Db Hang Squat Cleans, Strict Pullups, & Shuttle Runs, resting 1:00, and doing it 2 more times. Extra Credit is Durability.
Goal: 6+ Total Rounds.
Saturday is a Breathe & Burn → Full Body Burn workout and Bodybuilding Accessory. Warmup is Snatch prep. Workout Prepis Snatch progressions and build to workout weight. Workout is Descending reps of Power Snatch, Knees to Elbow, & Bar-facing Burpees. Finisher is Bodybuilding Accessory. Extra Credit is Rowing.
Goal: <13:00.
Monday is a Breathe & Burn workout. Warmup is Gymnastics prep. Workout Prepis BMU & Pistols review. Workout is 3 rounds of BMU, Pistols, GHD Situps, and a 600m Run. Extra Credit is Rowing.
Goal: <20:00.
Tuesday is Weightlifting and a Heavy Breathing workout. Warmup is Weightlifting prep. Weightlifting is Building to a heavy Power Snatch + Snatch. Workout Prepis Doubleunder review. Workout is a pyramid of Db Snatches & Doubleunders for 12 minutes. Extra Credit is Durability.
Goal: Finish.
Wednesday is a Power Output workout and Core Accessory. Warmup is Thruster prep. Workout Prepis Thruster review & build. Workout is 4 rounds of Thrusters. Finisher is Core Accessory. Extra Credit is Aerobic Recovery.
Goal: Effort.
Thursday is Pullups and a Breathe & Burn workout. Warmup is Pullup Prep. Pullups are Accumulating sets of 3 Weighted Pullups. Workout Prepis American KbS & Pullup review. Workout is Four 3 minute AMRAPs of American KbS, Pullups, Shuttle Run, & Burpees with a 1:00 rest in between. Extra Credit is Rowing.
Goal: 6+ Rounds.
Friday is a Breathe & Burn workout and Core Accessory. Warmup is General movement prep. Workout Prepis Toes to Bar & Box Jump review. Workout is 50 Toes to Bar for time with 20 Air Squat Box Jump Overs on each break. Finisher is Core Accessory. Extra Credit is Mobility.
Goal: <10:00.
Saturday is Deadlift and a Breathe & Burn workout. Warmup is Deadlift prep. Deadlift is Building to a heavy 3 reps. Workout Prepis Weightlifting review. Workout is 10 rounds of Deadlifts, Hang Power Cleans, & Push Jerks, alternating each round with your partner. Extra Credit is Durability.
Goal: <20:00.
Monday is Weightlifting and a Breathe & Burn workout. Warmup is Weightlifting prep. Weightlifting is Building to a heavy 2 Cleans + 1 Jerk. Workout Prepis Review Deadlifts & build workout weight. Workout is 12 minutes of Deadlifts and Box Stepups. Extra Credit is Durability.
Goal: 4+ Rounds.
Tuesday is Heavy Breathing and Core/Hip Accessory. Warmup is General movement prep. Workout Prepis Review & practice Db movements. Workout is 6 rounds of Airbike, SA Db HPC&J, & Burpees over Db. Finisher is Core/Hip Accessory. Extra Credit is Rowing.
Goal: Finish.
Wednesday is a Heavy Breathing → Breathe & Burn workout and Bodybuilding Accessory. Warmup is Row & Toes to Bar prep. Workout Prepis Doubleunder review & practice. Workout is 20 minutes with a Row buyin into an AMRAP of Toes to Bar & Doubleunders in remaining time. Finisher is Bodybuilding. Extra Credit is Mobility.
Goal: 4+ Rounds.
Thursday is Back Squat and Full Body Burn workout. Warmup is Squat prep. Workout Prepis BMU & Thruster practice. Back Squat is Building sets of 5. Workout is Descending reps of Thrusters & Bar Muscleups. Extra Credit is Bodybuilding.
Goal: <6:00.
Friday is a Breathe & Burn workout and Prehab Accessory. Warmup is Core & Hinge prep. Workout Prepis Hip Extension prep. Workout is a buy in & buy out of GHD Situps with 4 rounds of Db Snatch & Box Jump Overs in between. Finisher is Prehab Accesory. Extra Credit is Rowing.
Goal: <13:00.
Saturday is Floor Press and a Breathe & Burn workout. Warmup is Press & squat prep. Floor Press is Building sets of 5. Workout Prepis Movement review & demo. Workout is Ascending Running distances with a Medball with Strict Pullups & Wall Balls following every Run, in partners. Extra Credit is Durability.
Goal: <20:00.
Monday is Assess Deadlift and Assess N&C Endurance. Warmup is Deadlift prep. Deadlift is Assess OR building to a heavy single. Workout Prepis Doubleunder review & practice. Workout is Assess N&C Endurance OR a Tabata of Doubleunders & Situps. Extra Credit is Durability.
Goal: Level Up!.
Tuesday is a Breathe & Burn workout and Prehab Accessory. Warmup is Core & squat prep. Workout Prepis CtB Pullup review & practice. Workout is 5 rounds of ascending sets of CtB Pullups with descending sets of Wallball, and a Run in between rounds. Finisher is Prehab Accessory. Extra Credit is Mobility.
Goal: <15:00.
Wednesday is Strict Press and a Breathe & Burn workout. Warmup is Press & weightlifting prep. Strict Press is Building sets of 3. Workout Prepis Clean Progressions. Workout is a 12 min EMOM of Power Cleans & Push Press increasing by 1 rep each minute until failure. Extra Credit is Aerobic Recovery.
Goal: Round of 10+.
Thursday is a Heavy Breathing workout and Core Accessory. Warmup is General movement prep. Workout Prepis Movement review & demo. Workout is 4 minutes of Airbike, Box Stepups & Row with a 1 minute rest between each for 2 rounds. Finisher is Core Accessory. Extra Credit is Durability.
Goal: 250+ Reps.
Friday is Assess U/L Endurance and Shoulder Accessory. Warmup is Hinge & press prep. Workout Prepis HSPU review & practice then building to Deadlift weight. Workout is Descending reps of Deadlifts & HSPU. Finisher is Shoulder Accessory. Extra Credit is Mobility.
Goal: Level Up!.
Saturday is Ring Muscleups and a Breathe & Burn workout. Warmup is Pull & squat prep. Ring MU is Accumulating sets of 2 Strict RMU. Workout Prepis Review Ring MU variations & build Front Squat weight. Workout is 5 rounds of Ring MU, Front Squats, & Burpees over Bar. Extra Credit is Aerobic Recovery.
Goal: <13:00.
Monday is a Breathe & Burn workout and Lower Accessory. Warmup is Squat & Pull prep. Workout Prepis Rowing review & practice. Workout is a 2k Row into 4 rounds of Wallballs & Burpee Pullups at the 10:00 mark. Finisher is Lower body accessory. Extra Credit is N&C Endurance.
Goal: <20:00.
Tuesday is Deadlift and a Breathe & Burn workout. Warmup is Hinge & press prep. Deadlift is Building to a heavy set of 3. Workout Prepis Clean & Jerk progressions. Workout is 12 minutes with ascending Clean & Jerk reps & Doubleunders. Extra Credit is Strongman.
Goal: Round of 8+.
Wednesday is a Pump & Burn workout and Core Accessory. Warmup is Squat & pull prep. Workout Prepis Front Rack Lunge & Barbell Row review. Workout is 6 rounds for quality of Front Rack Lunges, Barbell Rows, & Broad Jumps. Finisher is Core Accessory. Extra Credit is Aerobic Recovery.
Thursday is Ring Dips and a Breathe & Burn workout. Warmup is Push & hinge prep. Ring Dips are 5 sets of 3 weighted Ring Dips. Workout Prepis Movement review & demo. Workout is 20 minutes of Russian KbS, Ring Dips, & Running. Extra Credit is Bodybuilding.
Goal: 4+ Rounds.
Friday is a Breathe & Burn workout and Core Accessory. Warmup is Core & squat prep. Workout Prepis Thruster & TtB review. Workout is 4 rounds of Thrusters, Bodybuilders, & Toes to Bar. Finisher is Core Accessory. Extra Credit is Mobility.
Goal: <12:00.
Saturday is Pullups and a Breathe & Burn workout. Warmup is Pull & hinge prep. Pullups are Building a heavy set of 5 Weighted Pullups. Workout Prepis Review & build the Deadlift. Workout is 18 minutes in Partners of Deadlifts, CtB Pullups, & Synch. Bear Crawls. Extra Credit is Aerobic Recovery.
Goal: 5+ Rounds.
Monday is Deadlift and a Full Body Burn workout. Warmup is Deadlift prep. Deadlift is Building sets of 5. Workout Prepis Clean progressions. Workout is Descending reps of Power Cleans & Burpees over Bar. Extra Credit is N&C Endurance.
Goal: <9:00.
Tuesday is a Breathe & Burn workout and Core Accessory. Warmup is UB Pull & Wallball prep. Workout Prepis BMU review & practice. Workout is 18 minutes with ascending reps of BMU with Wallballs & Doubleunders between sets. Finisher is Core Accessory. Extra Credit is Mobility.
Goal: Round of 15+.
Wednesday is HSPU and Breathe & Burn workout. Warmup is UB Push & Hinge prep. HSPU is a 10 min EMOM of 1-3 Strict HSPU. Workout Prepis Barbell movement review. Workout is an Airbike buyin into 3 rounds of Abmat Situps, Deadlifts, Push Press, & Front Rack Holds. Extra Credit is Accumulating 40-50 TGU.
Goal: <12:00.
Thursday is a Breathe & Burn workout and Lower body accessory. Warmup is General movement prep. Workout Prepis Goblet Squat & Box Jump review. Workout is One round of Goblet Squats, Box Jumps, & Cal Row every 5 minutes for 5 rounds. Finisher is Lower body accessory. Extra Credit is Aerobic Recovery.
Goal: <15:00.
Friday is Rings and a Breathe & Burn → Full Body Burn workout. Warmup is Core & Hinge prep. Rings are Accumulating sets of 1-2 Strict RMU. Workout Prepis Movement demo & review. Workout is Descending reps of Toes to Rings & Russian KbS with a Burpee penalty for any breaks. Extra Credit is Mobility.
Goal: <8:00.
Saturday is a Breathe & Burn workout and Shoulder Accessory. Warmup is OHS prep. Workout Prepis OH Squat review & practice. Workout is 5 rounds of Running & OH Squats. Finisher is Shoulder Accessory. Extra Credit is Strongman.
Goal: <18:00.
Monday is a Breathe & Burn workout. Warmup is Ring Dip & Squat prep. Workout Prepis Running & Doubleunder review. Workout is 10 rounds of Ring Dips, Air Squats, & Doubleunders sandwiched between two 800m Runs. Extra Credit is Mobility.
Goal: <22:00.
Tuesday is Deadlift and a Breathe & Burn workout. Warmup is Deadlift prep. Deadlift is week 2 of the progressions, building sets of 8. Workout Prepis Clean progressions. Workout is 30 sec on/30 sec off alternating between Hang Power Cleans & Anchored Situps for 6 rounds (of each). Extra Credit is N&C Endurance.
Goal: 150+ Reps.
Wednesday is a Heavy Breathing workout and Lower Body Accessory. Warmup is Squat & row prep. Workout Prepis Rowing review. Workout is 20 minutes with a Row buy-in into rounds of Box Jump Overs & Wallballs. Finisher is Lower body accessory. Extra Credit is Lower body bodybuilding.
Goal: 7+ Rounds.
Thursday is Pullups and Full Body Burn. Warmup is Pullup prep. Pullups are 5 sets of 3 Weight Pullups. Workout Prepis Snatch Progressions. Workout is 30 Snatches for time. Extra Credit is Mobility.
Goal: <4:00.
Friday is a Breathe & Burn workout and Core Accessory. Warmup is Squat prep. Workout Prepis Back Squat review. Workout is a reverse pyramid of Back Squats & Running. Finisher is Core Accessory. Extra Credit is Aerobic Recovery.
Goal: <16:00.
Saturday is Db Floor Press and a Heavy Breathing workout. Warmup is General movement prep. Db Floor Press is 4 sets of 10. Workout Prepis Gymnastics review & practice. Workout is In Partners 7 minutes of Pullups & Synch. Burpees, rest 2:00, into 7 minutes of Knees to Elbow & Synch. Burpees. Extra Credit is UB Pull Bodybuilding.
Goal: 8+ Total Rounds.
Monday is Deadlift and a Breathe & Burn workout. Warmup is Hinge prep. Deadlifts are Building sets of 10. Workout Prepis Clean Progressions. Workout is 8 rounds of Hang Power Cleans & Toes to Bar. Extra Credit is N&C Endurance.
Goal: <7:00.
Tuesday is a Heavy Breathing workout and Core Accessory. Warmup is General movement prep. Workout Prepis Movement review. Workout is 90 second intervals of Rowing, Burpees, & Box Jumps with a 30 second rest in between for 4 rounds. Finisher is Core Accessory. Extra Credit is Strongman Accessory.
Goal: 230+ Reps/Cals.
Wednesday is Rings and a Heavy Breathing workout. Warmup is Ring prep. Ringsare Building sets of weighted Ring Dips. Workout Prepis Ring MU review & practice. Workout is 12 minutes of Ring MU, American KbS, & Doubleunders. Extra Credit is Mobility.
Goal: 6+ Rounds.
Thursday is a Breathe & Burn workout and Lower Accessory. Warmup is Run & squat prep. Workout Prepis Running warm up & review. Workout is A pyramid of Running & Front Squats. Finisher is Lower Accessory. Extra Credit is Aerobic Recovery.
Goal: <15:00.
Friday is Handstand Pushups and a Breathe & Burn workout. Warmup is Press prep. HSPU are Accumulating sets of 3-5 Strict HSPU. Workout Prepis Deadlift & Wall Walk review. Workout is 9 minutes of Deadlifts, Wall Walks, & HR Pushups. Extra Credit is Bodybuilding.
Goal: 4+ Rounds.
Saturday is a Breathe & Burn workout and Arm Accessory. Warmup is General movement prep. Workout Prepis Pullup review & practice. Workout is 5 rounds of Pullups, Db Hang Snatch, GHD Situps, & Wallballs with a penalty on any break on Wallballs & Pullups. Finisher is ARMS. Extra Credit is Mobiltiy.
Goal: <18:00.
Monday is ASSESS Squat Endurance and a Breathe & Burn workout. Warmup is Squat prep. Squat Endurance is ASSESS. Workout Prepis Doubleunder review & practice . Workout is Descending reps of Plate Situps with Doubleunders after each set. Extra Credit is Mobility.
Goal: <8:00.
Tuesday is a Breathe & Burn workout and Shoulder Accessory. Warmup is Hinge & HS Walk prep. Workout Prepis Deadlift & HS Walk review & practice. Workout is 6 rounds of HS Walks, Deadlifts, & Running. Finisher is Shoulder Accessory. Extra Credit is UB Bodybuilding.
Goal: <15:00.
Wednesday is Pullups and ASSESS Lactic Tolerance. Warmup is UB Pull & Squat prep. Pullups are Descending sets of Weighted Pullups. Workout Prepis Thruster & Pullup review. Workout is ASSESS Lactic Tolerance. Extra Credit is Aerobic Flush.
Goal: Level Up!.
Thursday is SLIPS and a Muscular Burn workout. Warmup is General movement prep. SLIPS is Scales, L-Sits, HS Shoulder Taps, Plank March, & Seated Straddle for 20 minutes. Workout Prepis Toes to Bar review. Workout is 12 minutes of Strict TtB, Strict Ring Dips, & Box Jumps. Extra Credit is Kb Mixed Carry.
Goal: 6+ Rounds.
Friday is Clean & Jerks and a Power Output workout. Warmup is Weightlifting prep. Clean & Jerks are Building to a heavy Power Clean + Hang Clean + Jerk. Workout Prepis Review Rowing. Workout is 4 rounds of Power Cleans & Rowing. Extra Credit is Shoulder & Hip prehab.
Saturday is a Breathe & Burn workout. Warmup is review movements & 5 reps of each movement in the workout. Workout is Filthy Fifty. Extra Credit is Mobility.
Goal: Finish.
Monday is Squat Endurance and a Muscular Burn → Breathe & Burn workout. Warmup is Squat prep. Squat Endurance is Building to a Heavy 20 rep Back Squat. Workout Prepis Lunge review. Workout is a 16 min EMOM alternating between: Rear Step Lunges, Hollow Rocks, Airbike, & Arch-Hold. Extra Credit is Aerobic Recovery.
Goal: 400+ Reps.
Tuesday is a Breathe & Burn workout and Core Accessory. Warmup is Wall Walk & Hinge prep. Workout Prepis Wall Walk & Doubleunder review. Workout is Ascending reps of Wall Walks with SA KbS & Doubleunders after each set. Finisher is Core Accessory. Extra Credit is Lactic Tolerance.
Goal: 5+ Rounds.
Wednesday is a Breathe & Burn workout and Shoulder Accessory. Warmup is General movement prep. Workout Prepis Pullup review. Workout is 1 round of Rowing, Thrusters, & Pullups. Finisher is Shoulder Accessory. Extra Credit is Bodybuilding.
Goal: <10:00.
Thursday is a Breathe & Brace workout. Warmup is Deadlift prep. Workout Prepis Deadlift review & build. Workout is 6 minutes of Deadlifts, Medball Situps, & Box Jumps, rest 2:00 & repeat 2 more times. Extra Credit is Mobility.
Goal: 12+ Rounds.
Friday is Ring Dips and Breathe & Burn. Warmup is UB Push prep. Ring Dips are Building to a Heavy 3 reps. Workout Prepis Ring Muscleup Review. Workout is 4 rounds of Ring MU, Air Squats, & Running. Extra Credit is Shoulder Bodybuilding.
Goal: <10:00.
Saturday is Power Snatch and a Breathe & Burn → Full Body Burn workout. Warmup is Snatch prep. Power Snatch is a 10 min EMOM of 2 Power Snatch. Workout Prepis Burpee review. Workout is 10 rounds of Power Snatch & Burpees over Bar, alternating each round with your Partner. Extra Credit is Aerobic Recovery.
Goal: <12:00.
Monday is a Breathe & Burn workout. Warmup is General movement prep. Workout Prepis Movement review. Workout is 6 rounds of Air Squats, Power Cleans, Strict Pullups, & Running. Extra Credit is Lactic Tolerance.
Goal: Finish.
Tuesday is a Partner workout and Shoulder Accessory. Warmup is Hinge & Core prep. Workout Prepis Strict TtB & Front Rack Carry. Workout is 20 minutes Accumulating Rowing meters & rounds of Strict TtB & Front Rack Carry. Finisher is Shoulder Accessory. Extra Credit is Mobility.
Goal: 4000m+, 18+ Rounds.
Wednesday is Squat Endurance and a Muscular Burn workout. Warmup is Squat prep. Squat Endurance is Building to a moderate 20 rep Back Squat. Workout Prepis Ring Pushup review. Workout is 10 minutes of Ring Pushups & Deadlifts. Extra Credit is Bodybuilding.
Goal: 10+ Rounds
Thursday is a Breathe & Burn workout. Warmup is Jump & squat prep. Workout Prepis Doubleunder review. Workout is a 5 min AMRAP of Airbike & Burpees, into a 5 min AMRAP of Doubleunders & Wallballs with a 2:30 rest in between, then repeat both. Extra Credit is Aerobic Flush.
Goal: 120+ Reps, 10+ Rounds.
Friday is OH Squat and a Breathe & Burn Workout. Warmup is Overhead Squat prep. OH Squatsare Building to a heavy 1 Power Snatch + 3 OH Squats. Workout Prepis Barbell cycling review. Workout is 4 rounds of Power Snatch, OH Squats, & a Shuttle Run. Extra Credit is Mobility.
Goal: <8:00.
Saturday is a Breathe & Burn workout and Shoulder Accessory. Warmup is Jump & UB Pull prep. Workout Prepis Chest to Bar review. Workout is 5 rounds of CtB Pullups, Box Jumps, GHD Situps, & Bear Crawls with a 1:00 rest between rounds. Finisher is Shoulder Accessory. Extra Credit is ARMS.
Goal: <18:00.
Monday is a Heavy Breathing workout and Glute Accessory. Warmup is Hinge & Pull prep. Workout Prepis Pullup review. Workout is 3 rounds of Running, Pullups, & American KbS. Finisher is Glute Accessory. Extra Credit is Lactic Tolerance.
Goal: <12:00.
Tuesday is Squat Endurance and a Muscular Burn workout. Warmup is Squat Prep. Squat Enduranceis Building to a moderate 20 rep Back Squat. Workout Prepis Doubleunder review. Workout is 14 minutes with ascending reps of V-ups & Pushups with Doubleunders at the end of each round. Extra Credit is Mobility.
Goal: Round of 16+.
Wednesday is a Power Output workout and Lower Accessory. Warmup is Hinge prep. Workout Prepis Deadlift review & build. Workout is 4 rounds of Deadlifts & Airbike with a 2:00 rest after each round. Finisher is Lower Accessory. Extra Credit is Core.
Goal: <16:00.
Thursday is Push Press and a Muscular Burn workout. Warmup is UB Push prep. Push Press is Building to a heavy set of 3. Workout Prepis Inversion review & practice. Workout is a chipper of HSPU, Air Squats, & Elevated Ring Rows. Extra Credit is Mobility.
Goal: <15:00.
Friday is a Heavy Breathing workout and Core Accessory. Warmup is General movement prep. Workout Prepis SA Db Bodybuilder Snatch review. Workout is Descending reps of Box Jump Overs & SA Db BB Snatches. Finisher is Core Accessory. Extra Credit is Aerobic Recovery.
Goal: <16:00.
Saturday is Power Cleans and a Breathe & Burn workout. Warmup is Weightlifting prep. Power Cleans are a 10 min EMOM of 2 reps. Workout Prepis Movement review. Workout is, In Partners: Wallballs, Partner Situps, Power Cleans, & a Medball Run with a penalty for letting your Medball touch the ground. Extra Credit is Bodybuilding.
Goal: 4+ Rounds.
Monday is a Heavy Breathing & Breathe & Burn workout. Warmup is Hinge prep. Workout Prepis Rowing & Db Squat Clean review. Workout is 2 min intervals on Rowing, SA Db Squat Cleans, and Russian KbS & Anchored Situps with a 1:00 rest between each for 3 total rounds. Extra Credit is ARMS.
Goal: 300+ Reps.
Tuesday is Assess UB Push and a Breathe & Burn → Full Body Burn workout. UB Push is Assess or Buildi to a heavy single. Warmup is UB Push prep. Workout Prepis Doubleunder & BMU review. Workout is Ascending reps of Doubleunders with BMU after each set. Extra Credit is Running.
Goal: <8:00.
Wednesday is a Breathe & Burn workout. Warmup is Thruster prep. Workout Prepis Thruster review & practice. Workout is 100 Thrusters for time with 5 Burpees EMOM. Extra Credit is Mobility.
Goal: <30:00.
Thursday is Deadlift and a Breathe & Burn workout. Warmup is Deadlift prep. Deadlift is Descending sets down to 3, building. Workout Prepis Clean Progressions. Workout is 4 rounds of Deadlifts, Box Jumps, & Power Cleans. Extra Credit is Aerobic Recovery.
Goal: <12:00.
Friday is Assess Running and Lower Body Accessory. Warmup is Running prep. Workout Prepis Running review. Workout is Assess Running. Finisher is Lower Body Accessory. Extra Credit is Core Accessory.
Goal: Level Up!
Saturday is Back Squat and Partner. Warmup is Back Squat Prep. Back Squat is Descending sets down to 3, building. Workout Prepis Movement review & demo. Workout is Ascending reps of Db Snatch, Pullups, & Db Goblet Squats In Partners. Extra Credit is Mobility.
Goal: Round of 50+.
Monday is Press and a Muscular Burn workout. Warmup is Press prep. Press is Building sets of 3. Workout Prepis Db Push Press review. Workout is 20 sec on/10 sec off alternating between Db Push Press & Hollow Body Rock. Extra Credit is Running.
Goal: 400+ Reps/seconds.
Tuesday is a Heavy Breathing workout and Accessory. Warmup is Hinge prep. Workout Prepis Clean progressions. Workout is 20 minutes with a 3k Row buy-in & ascending reps of Hang Power Cleans & Burpees over Bar with remaining time. Finisher is Lower Body accessory. Extra Credit is Mobility.
Goal: Round of 15+.
Wednesday is Bulgarian Split Squats and a Breathe & Burn workout. Warmup is Split Squat prep. BSS are building sets of 8 with a 30 sec Suitcase Hold between sets. Workout Prepis Doubleunder review. Workout is 4 rounds of Front Squats, GHD Situps, & Doubleunders with a 2:00 rest after each round. Extra Credit is ARMS.
Thursday is a Breathe & Burn workout and Shoulder Accessory. Warmup is General movement prep.
Workout Prepis Movement review. Workout is 12 minutes of Db Snatch, Box Jumps, & HR Pushups, rest 3:00, then repeat. Finisher is Shoulder Accessory. Extra Credit is Running.
Goal: 7+ Total Rounds.
Friday is a Breathe & Burn workout. Warmup is Clean & Pull prep. Workout Prepis Movement review. Workout is 3 rounds of Squat Cleans, Pullups, & Running. Extra Credit is Mobility.
Goal: <35:00.
Saturday is Db Floor Press and a Breathe & Burn workout. Warmup is UB Push prep. Db Floor Press is Accumulating sets of 8. Workout Prepis Suitcase Deadlift review. Workout is 4 rounds of Suitcase Deadlifts, Suitcase Carries, & Abmat Situps. Extra Credit is Glute Accessory.
Goal: <16:00.
Monday is a Breathe & Burn workout and Shoulder Accessory. Warmup is UB Pull prep. Workout Prepis CtB Pullup & TtB review & practice. Workout is Descending reps of CtB Pullups & TtB with Shuttle Runs in between. Finisher is Shoulder Accessory. Extra Credit is Mobility.
Goal: <12:00.
Tuesday is Press and a Heavy Breathing workout. Warmup is Press prep. Press is Building sets of 5. Workout Prepis Dumbbell movement review & practice. Workout is 12 minutes of Db Snatches & Db Box Stepovers with Burpees every 4 minutes starting at 0. Extra Credit is ARMS.
Goal: 5+ Rounds.
Wednesday is a Breathe & Burn workout. Warmup is General movement prep. Workout Prepis Doubleunder review & practice. Workout is 30 minutes of Airbike, Air Squats, & Doubleunders. Extra Credit is Running.
Goal: 2+ Rounds.
Thursday is Deadlifts and a Breathe & Burn workout. Warmup is Deadlift prep. Deadliftis Building sets of 3. Workout Prepis Push Press review. Workout is 4 rounds of Slam Balls, Deadlifts, Push Press, & a Run. Extra Credit is Mobility.
Goal: <20:00.
Friday is a Breathe & Burn workout and Rotation Accessory. Warmup is General movement prep. Workout Prepis Movement review & practice. Workout is 5 rounds of Box Jumps, Walking Lunges, & Anchored Situps. Finisher is Rotation Accessory. Extra Credit is Prehab Accessory.
Goal: <15:00.
Saturday is Pullups and a Breathe & Burn workout. Warmup is UB Pull & Weightlifting prep. Pullups are Building sets of 5. Workout Prepis Clean Progressions. Workout is 15 minutes, in partners, of Synch. Pullups, Partner Pushups, & Power Cleans. Extra Credit is Running.
Monday is Press and a Breathe & Burn workout. Warmup is Press & Lunge prep. Press is Building sets of 8. Workout Prepis Db OH Walking Lunge review. Workout is 4 rounds of OH Walking Lunges & Burpees over Db. Extra Credit is Shoulder Accessory.
Goal: <12:00.
Tuesday is a Heavy Breathing workout and Rotational Accessory. Warmup is Jump Rope prep. Workout Prepis Doubleunder review & practice. Workout is Ascending reps of Doubleunders with a static Row after each set & a 1:00 rest between rounds. Finisher is Rotational Accessory. Extra Credit is Running.
Goal: <16:00.
Wednesday is Front Squat and a Breathe & Burn workout. Warmup is Front Squat prep. Front Squats are Building sets of 3. Workout Prepis Toes to Bar review. Workout is Descending reps of Front Squats & Toes to Bar with a Run at the end of each round. Extra Credit is Mobility.
Goal: <10:00.
Thursday is a Heavy Breathing workout and Knee & Hip Accessory. Warmup is Unilateral movement prep. Workout Prepis Dumbbell movement review. Workout is 5 minutes of Db Power Cleans & Bodybuilders, a 2:00 rest, into 5 minutes of Db Snatches & Bear Crawls, a 2:00 rest, then repeat. Finisher is Knee & Hip Accessory. Extra Credit is ARMS.
Goal: Round of 16+.
Friday is Barbell Row and a Breathe & Burn workout. Warmup is Barbell Row prep. Barbell Row is Accumulating sets of 8-12 reps. Workout Prepis Bar Muscleups review. Workout is 4 rounds of Bar Muscleups & Wallballs. Extra Credit is Running.
Goal: <10:00.
Saturday is a Breathe & Brace workout. Warmup is Deadlift prep. Workout Prepis Deadlift review & build. Workout is 30 minutes of Deadlifts, Pushups, & Box Jumps. Extra Credit is Mobility.
Goal: 15+ Rounds.
Monday is a Breathe & Burn workout and Shoulder Accessory. Warmup is General movement prep. Workout Prepis Dumbell movement review. Workout is 20 minutes of Ring Pushups, Db Box Stepovers, & Db Snatches. Finisher is Shoulder accessory. Extra Credit is Mobility.
Goal: 7+ Rounds.
Tuesday is Assess UB Pull and a Breathe & Burn workout. Warmup is UB Pull prep. UB Pull is Assess. Workout Prepis Kipping Pullup review. Workout is Descending sets of Pullups with a 400m Run after each set. Extra Credit is Core & Lower Body Accessory.
Goal: <12:00.
Wednesday is a Breathe & Brace workout. Warmup is a Barbell complex. Workout Prepis Clean Progressions & Thruster review, then build to workout weight. Workout is 10 rounds of Burpees over Bar, Deadlifts, Power Cleans, Front Squats, & 1 Thruster. Extra Credit is Rotation Accessory.
Goal: <13:00.
Thursday is Assess Rings and Assess N&C Endurance. Warmup is Jump Rope & Rings prep. Rings are Assess. Workout Prepis Doubleunder review & practice. Workout is Assess N&C Endurance. Extra Credit is Mobility.
Goal: Level Up!
Friday is Power Snatch and a Breathe & Burn workout. Warmup is Snatch prep. Power Snatch is Build to a Heavy 2 reps. Workout Prepis OH Squat review. Workout is 5 rounds of Power Snatch, OH Squats, & Box Jumps. Extra Credit is Glute Accessory.
Goal: <15:00.
Saturday is Back Squats and a Bodybuilding workout. Warmup is Squat prep. Back Squats are Building sets of 3. Workout Prepis Movement review. Workout is 10 rounds of SA Ring Rows, Arch-body Pulses, SA Db Floor Press, & Tuckups, switching sides with every round. Extra Credit is ARMS.
Monday is Pullups and a Breathe & Burn workout. Warmup is UB Pull prep. Pullups are Building sets of 2 Weighted Pullups. Workout Prepis BMU review & practice. Workout is 4 rounds of BMU & Db Walking Lunges. Extra Credit is ARMS.
Goal: <6:00.
Tuesday is a Breathe & Burn workout. Warmup is UB Push prep. Workout Prepis Push Press & Ring Dip review. Workout is 24 minutes of Push Press, GHD Situps, Ring Dips, & Running. Extra Credit is Rotational Core Accessory.
Goal: 5+ Rounds.
Wednesday is Deadlift and a Heavy Breathing workout. Warmup is Hinge prep. Deadlifts are Building sets of 8. Workout Prepis Review Russian KbS. Workout is Every 5 minutes x 4: 20 Russian KbS into 500m Row. Extra Credit is N&C Endurance.
Goal: <16:00 Total.
Thursday is a Breathe & Burn workout and Glute & Rotational Accessory. Warmup is Front Squat prep. Workout Prepis Front Squat & Box Jump review. Workout is 5 rounds of Abmat Situps, Front Squats, & Box Jumps. Finisher is Glute & Rotational Accessory. Extra Credit is Breathe & Mobilize.
Goal: <13:00.
Friday is Strict HSPU and a Breathe & Burn workout. Warmup is HSPU prep. Strict HSPU is Accumulating sets of 5-8 reps. Workout Prepis Clean progressions. Workout is 14 minutes of Hang Power Cleans & Pushups with a 100m Run on any break. Extra Credit is Shoulder Accessory.
Goal: 7+ rounds.
Saturday is a Breathe & Burn workout and Core Accessory. Warmup is General movement prep. Workout Prepis Toes to Bar & Doubleunder review. Workout is a pyramid of Toes to Bar & Wallballs with a static set of Doubleunders at the end of each round. Finisher is Core Accessory. Extra Credit is Rings.
Goal: <13:00.
Monday is a Breathe & Burn workout and Core Accessory. Warmup is General movement prep. Workout Prepis Clean Progressions. Workout is 15 minutes of Deadlifts, Wallballs, Power Cleans, Burpees, & Front Squat. Finisher is Core Accessory. Extra Credit is Glute Accessory.
Goal: 3+ Rounds.
Tuesday is Pullups and a Breathe & Brace workout. Warmup is UB Pull prep. Pullups is Building sets of 3 WtD Pullups. Workout Prepis Running review & prep. Workout is Descending reps of L-Pullups with a 400m Run after each set. Extra Credit is N&C Endurance.
Goal: <12:00.
Wednesday is a Breathe & Burn workout and Shoulder Accessory. Warmup is UB Push & Hinge prep. Workout Prepis HSPU practice. Workout is 12 rounds of HSPU, Box Jumps, & Russian KbS. Finisher is Shoulder Accessory. Extra Credit is Hip & Knee Prehab.
Goal: <20:00.
Thursday is Back Squat and a Bodybuilding → Deep Burn workout. Warmup is Back Squat prep. Back Squat is Building sets of 5. Workout Prepis Movement review. Workout is 3 rounds of 2 minutes of Rear Step Lunges and AMRAP Air Squats in remaining time, rest 1 minutes, then 2 minutes of Strict TtB & AMRAP Abmat Situps in remaining time, rest 1 minute. Extra Credit is Breathe & Mobilize.
Goal: 150+ Reps.
Friday is a Heavy Breathing workout. Warmup is General movement prep. Workout Prepis Doubleunder review & practice. Workout is a 1k Row Buy-in into descending reps of Db Snatch with 50 Doubleunders after each set into an 800m Run Buy-out. Extra Credit is Mobility & Stability Accessory.
Goal: <25:00.
Saturday is Ring Dips and Muscular Burn workout. Warmup is UB Push prep. Ring Dips are Descending reps of WtD Ring Dips. Workout Prepis Pistol review. Workout is 6 rounds of Pistols, Ring Pushups, & CtB Pullups. Extra Credit is Breathe & Mobilize.
Goal: <10:00.
Monday is Pullups and a Breathe & Burn workout. Warmup is UB & LB Pull prep. Pullups are Building sets of 4 Weighted Pullups. Workout Prepis Clean progressions. Workout is Ascending reps of Power Cleans & Pullups. Extra Credit is N&C Endurance work.
Goal: <12:00.
Tuesday is a Heavy Breathing & High Tension workout and Core Accessory. Warmup is General movement prep. Workout Prepis Rowing review. Workout is 90 sec intervals of Rowing, L-Sits, & Box Jumps for 4 rounds. Finisher is Rotational core accessory. Extra Credit is Breathe & Mobilize.
Wednesday is Floor Press and a Fully Body Burn workout. Warmup is Push prep. Floor Press is Accumulating sets of 5. Workout Prepis Thruster review & build to workout weight. Workout is 3 rounds of Thrusters, Pushups, & Running; with a 2:00 rest between rounds. Extra Credit is ARMS.
Goal: <10:00.
Thursday is a Breathe & Burn workout and Glute Accessory. Warmup is Hinge prep. Workout Prepis Doubleunder review. Workout is Ascending reps of Single arm KbS & Kb Box Stepups, and a static number of Doubleunders to finish each round. Finisher is Glute Accessory. Extra Credit is Ring work.
Goal: Round 24+.
Friday is a Breathe & Burn workout and Shoulder accessory. Warmup is General movement prep. Workout Prepis Toes to Bar review. Workout is 20 sec on/10 sec off alternative between Burpees & Toes to Bar for 8 rounds, resting 2:00,then doing the same with Bodybuilders & Abmat Situps. Finisher is Shoulder Accessory. Extra Credit is Breathe & Mobilize.
Goal: 200+ Reps.
Saturday is Clean & Jerk and a Bodybuilding workout. Warmup is Clean & Jerk prep. Clean & Jerks are Building to a heavy Single. Workout Prepis Movement review. Workout is 3 sets of Barbell Rows & Ring Curls and 3 sets of Front Squats & Jumping Lunges. Extra Credit is Glute Accessory.
Monday is a Breathe & Burn workout. Warmup is UB pull & weightlifting prep. Workout Prepis Clean Progressions & CtB Pullup review. Workout is 10 rounds of CtB Pullups, Hang Power Cleans, & Doubleunders. Extra Credit is Core work.
Goal: <18:00.
Tuesday is Assess Front Squat and a Full Body Burn workout. Warmup is Squat prep. Front Squat is Assess OR building to a heavy single for the day. Workout Prepis Thruster review & practice. Workout is 3 rounds of descending reps of Thrusters with a 200m run between each set. Extra Credit is Breathe & Mobility.
Goal: <7:00.
Wednesday is a Heavy Breathing workout and Arms Accessory. Warmup is Hinge & core prep. Workout Prepis TtB & Kettlebell Swing review. Workout is Intervals of Row & TtB, a 2:00 rest, into American KbS & Box Jumps, a 2:00 rest, and repeat. Finisher is Arm Accessory. Extra Credit is Glutes.
Goal: <17:00.
Thursday is Power Snatch and a Heavy Breathing workout. Warmup is Snatch prep. Power Snatchis a 12 min EMOM of 1 Power Snatch, building. Workout Prepis Burpee review. Workout is 10 rounds of Ground to OH & Bar-facing Burpees. Extra Credit is Breathe & Mobility.
Goal: 8+ Rounds.
Friday is a Breathe & Burn workout and Core Accessory. Warmup is General movement prep. Workout Prepis Wallball review. Workout is 5 rounds of Abmat Situps, Wallballs, Pullups, & a Medball Run. Finisher is Core Accessory. Extra Credit is Lower Body Accessory.
Goal: <20:00.
Saturday is Assess Flexibility and Assess Kettlebell. Warmup is Hinge & push prep. Flexibility is Assess OR Accumulate sets of Wall Squats, Squat Hold, & Butterfly Stretch. Workout Prepis Kb Snatch & variations review. Workout is Assess KB OR 10 min AMRAP of Kb Snatch & HR Pushups. Extra Credit is Upper Body Accessory.
Goal: Level Up.
Monday is Front Squats and a Breathe & Burn workout. Warmup is Front Squat prep. Front Squats are Building sets of 3. Workout Prepis Pistol review & practice. Workout is 10 minutes of Pistols, Burpees over Bar, & Doubleunders. Extra Credit is Rotational Accessory.
Goal: 5+ Rounds.
Tuesday is a Breathe & Burn workout and Lower Body Accessory. Warmup is Hinge & Press prep. Workout Prepis Kb Clean & Push Jerk review. Workout is 5 rounds of Kb Cleans, Kb Push Jerks, & a Shuttle Run. Finisher is Lower Body Accessory. Extra Credit is Flexibility.
Goal: <14:00.
Wednesday is a Heavy Breathing workout. Warmup is General movement prep. Workout Prepis Pullup review & practice. Workout is a 5 min AMRAP of Cal Bike/Row/Ski, a 1:00 rest, into 5 minutes of Pullups, Tuckups, & Box Stepups, rest 1:00, for 3 total rounds. Extra Credit is Lateral Accessory.
Goal: Cals Vary, 12+ Rounds.
Thursday is SA Kb Floor Press and a Muscular Burn workout. Warmup is Press & Squat prep. SA Kb Floor Press is Accumulating sets of 8-12 reps. Workout Prepis TGU review & practice. Workout is 12 minutes of TGU, Ring Pushups, & Goblet Squats. Extra Credit is Shoulder Accessory.
Friday is a Breathe & Burn workout. Warmup is Weightlifting prep. Workout Prepis Clean progressions & build to workout weight. Workout is 4 rounds of Deadlifts, Power Cleans, & Hang Power Cleans with a 400m Run to finish each round. Extra Credit is Flexibility.
Goal: <20:00.
Saturday is Overhead Squats and a Breathe & Burn workout. Warmup is OHS prep. Overhead Squats are Building to a heavy set of 3. Workout Prepis TtB review. Workout is Descending sets of OHS & TtB. Extra Credit is Rotational Accessory.
Goal: <8:00.