Here is the weeks programming. Hope you guys enjoy this week to come
Our weekly overview video is here
Here is the monthly overview
This week we have Heavy Strict Press on Monday, Power Clean Cluster Sets on Wednesday,
and Higher Rep Back Squats on Friday.
Monday is Strict Press & a Deep Burn Workout. Warmup is Crabby Collector. Strict Press is 4 sets of 3 Building. Prep is Muscleup Review and Practice. Workout is 4 Rounds of 1 Unbroken set of Ring Muscleups and 100 Doubleunders with a 2 minute rest between rounds. Extra Credit is Mobility.
Goal is <15:00.
Tuesday is Handstand Practice and a Breathe & Burn Partner Workout. Warmup starts with a choice of 2 monostructural movements, followed by Kettlebell Swings & Should Prep. Handstand Practice is 10 minutes of Freestanding Handstands. Prep is Handstand Practice. Workout is 2 minutes of Row, Airbike, Box Jumps, and Kettlebell Swings with 30 sec in-between, for 3 rounds in Partners. Extra Credit is Hip & Shoulder prehab.
Goal is 500+ Reps.
Wednesday is Power Cleans and a Breathe & Burn Workout. Warmup is Mobility and Movement prep for Power Cleans. Power Cleans are Building to a heavy Cluster set in 15 minutes. Prep is Toes to Bar Review & Practice. Workout is 4 Rounds of Power Cleans & Burpees over Bar, with a TTB buyout. Extra Credit is Flushing and Mobility.
Goal is <12:00.
Thursday is a long Breathe & Burn Workout. Warmup is Freeze tag & Shoulder Prep. Prep is Pullup and Handstand Pushup Review & Practice. Workout is 25 minutes of short rounds of Running, Wallballs, Pullups, and Strict HSPU. Extra Credit is Shoulder Mobility.
Goal is 7+ Rounds.
Friday is Back Squats and a Deep Burn Workout. Warmup is Lateral & Rotational movement, with some Squat Prep. Back Squats are 3 sets of 12 Building. Prep is Overhead Squat Review & Practice. Workout is 5 Rounds for time of Abmat Situps & Overhead Squats, with a 1 minute rest between rounds. Extra Credit is Arm accessory.
Goal is <14:00.
Sunday is a Breathe & Brace Partner Workout. Warmup is Toss your Lunch for 400m, then a partner warmup. Prep is Deadlift Review, and Building to workout weight. Workout is 5 Rounds of Heavy Deadlifts, Burpees Pullups, and a Run in Partners. Extra Credit is Leg accessory.
Goal is to Complete.
And not to forget our weekend bootcamps.
This week our saturday bootcamp will be a bring a buddy day with beer & BBQ. Simpler workouts but still challenging.