Pass - Vecka 46
Monday we have a Muscular Burn Workout. Warmup is Freeze Tag & Turkish Getups in Remaining Time. Prep is Pistol, HSPU, & Pullup Review. Workout is a 12 min AMRAP of Pullups HSPU, & Pistols then a 3 min Rest and into 3 Rounds of Air Squats & Situps. Extra Credit is Aerobic Flushing & Mobility.
Goal: 100+ B/P, 200+ Y/O/<9:00.
Tuesday is Single-leg RDLs and a Breathe & Burn → Full Body Burn Workout. Warmup is Balance Work. Single-leg RDLs are 4 sets of 8 building throughout. Prep is Kb Snatch Review. Workout is 3 min of Kb Snatch, Doubleunders, & Row with a 1 min rest in between. Extra Credit is Lower Body Mobility.
Wednesday it’s a Breathe & Burn Workout and a Core Finisher. Warmup is Mixed Movements Focusing on the Core and Lower Body. Prep is Toes to Bar Review & Practice. Workout is Descending Reps of Toes to Bar & Box Jumps then Ascending Reps of Decline Pushups & WtD Box Stepups. Finisher is Tabata L-Sits a 2 min Rest then Tabata Archbody Hold. Extra Credit is Aerobic Flushing & Lower Body Stretching.
Thursday will be Bulgarian Split Squats and a Breathe & Burn Workout. Warmup is Lower Body & UB Pull focused. Bulgarian Split Squats are 4 sets of 8 Building Throughout. Prep is Movement Review with a Focus on Running with a Medball. Workout is a Chipper of Wallballs & Air Squat Jumping Pullups with a Medball Run in between. Extra Credit is Core Accessory Work.
Friday is Team Friday
Saturday is Power Cleans and a Breathe & Brace→ Full Body Burn Workout. Warmup is Weightlifting Prep. Power Cleans are Building to a Heavy Single. Prep is Burpee over Bar Review. Workout is 5 Rounds of Heavy(ish) Power Cleans & Burpees over Bar. Extra Credit is Arm and Hip Accessory.
Sunday is Single-arm OH Squats and a Partner Workout. Warmup is Shoulder Stability & Core Focused. Single-arm OH Squats are 3 sets of 8 Building. Prep is Movement Demo & Review. Workout is 20 min in Partners with Ascending Reps or Db Snatch, Pullups, & Db Goblet Squats . Extra Credit is Upper & Lower Body Mobility.
Goal: 4+ Rounds.