Week 2 (July 23 - 28)

Squat Endurance:
<OI:
Tabata Air Squats;
Rest 2m;
Tabata Lunges
OI-BI: 3×8 Bulgarian Split Squats
BI<: 20 Rep Back Squats

Weight should be added to the bulgarian split squats and 20 Rep squats as compared to last week. Members may test their squat endurance during this portion if previously untested OR if coach approves a level up attempt.

3 Rounds
400 m run
21 Jumping Pull-ups
9 Burpees-> Bodybuilders-> To a box

This is should be high breathing and high heart rate with CONTINUOUS movement. Modify the movements to ensure this happens. Some clients may be shocked to see jumping pull-ups as the “Rx”… if there is resistance it’s because they don’t understand the INTENT. It’s important that you address that up front if your community is one that thinks jumping pull-ups are “easy”… there is no such thing as an easy movement when done appropriately. If we look back at the template you’ll see that this is technically Vpp… and those jumping pull-ups achieve that best. This workout leaves absolutely no excuses to keep moving hard and fast – no breaks, fast transitions. The day winners will have to fight for every second.

Press Progression 3×8; 2 min rest
Last set AMRAP

Increase 5lbs over last week, keeping weight the same for each set. Last set is AMRAP – as soon as you cannot maintain sets across, or hit the same rep on AMRAP, drop to lower rep set.
Bring your journal and compare to last week! (NOTE: watch the video I did on this progression in the Legion Group)
EXAMPLE: Week 1: 105/8, 8, 10 – Week 2:110/8, 8, 9 – Week 3: 115/8, 8, 8 – Week 4: 120/5, 5, 7 – Week 5: 125/5, 5, 6 – Week 6: 130/5, 5, 4 – Week 7: 135/3, 3, 4

Running Clock on the 3:00 mark
400m Run (0:00) (6:00) (12:00)
500m row (3:00) (9:00) (15:00)
x3

Same Clock Starting at 21:00 mark

1 min AMRAP:
Toes to bar-> Knee Raises
30″” rest
1 min AMRAP:
Double Unders-> Singles
30″” rest
x3

*Score is total number of reps of Ttb and DU combined*

Compare to last week and you’ll notice an additional interval for the row and run portion. 2 instead of 3…the goal is to beat all of last week’s times, WITH increase in number of intervals… can you do it? Go right into the core and double-under work with a goal of doing each unbroken. Only the best athletes will be capable of that.

~10-12 minutes allotted to get stations set up
then on running clock:
@ 0:00, 9:00, 18:00
8 Ring Dips w/ weight -> body weight -> with band -> Using Box
immediately to
AMRAP Pushups in one set (goal is 20+) -> Regular -> Elevated as needed

@3:00, 12:00, 21:00
8 Weighted Alternating Back Step Lunge w/ KBs in hand (ea side)
immediately to
AMRAP Jumping Lunge in 1 min -> Alternating lunge in place

@ 6:00, 15:00, 24:00
10 strict pullups w/ weight -> body weight -> with band -> tough ring rows
immediately to
20 Ring Rows – adjust feet as needed

Ensure movements and modifications are setup before starting. Each round through may be heavier than the last if desired. Each set has a primary StrE set followed by a drop set that hits more Stamina. This should burn like crazy. Jumping lunges, and lunges in general, have the tendency to make folks SORE if they don’t do them regularly.

Airbike or Row 25s for maximum wattage (highest seen on computer)

Go as hard as you possibly can, goal is put out as much power as possible to produce highest wattage possible.

2 min Burpees-> Bodybuilders->To a box
1 min rest
2 min Box Step Ups 24/20->20/14
1 min rest
2 min Row for Cals
1 min rest
x3

This should be high breathing with continuous movement. There is a great opportunity to coordinate movement and breathing in pieces like this. Some clients may ask why step ups are used instead of box jumps and it has to do with the nature of the INTENT of the workout. We want consistent and high breathing movement throughout.

3 Max Unbroken sets of double Unders; 2 min rest

or

2 min DU practice, 1 min rest
x3 – focus on keeping hands close, coordinating breathing with jump rhythm.

Followed By:
5 Rounds:
5 Powercleans 225/155 -> 185/135 -> 155/115 -> 135/95
(IF BELOW BLUE – hang power clean 95/65 -> RKBS)
15 Wall Balls 20/14->14/10->10/4->Air Squats
200m run

For the jump-rope portion use this as a time for practice. Focus on technique especially for those who have not yet gotten their double-unders

This is aerobic power with a heavy element – the weight chosen on the power clean should allow for either touch n go reps or quick singles. It should NOT take a prolonged period of time, goal here is to keep moving with high breathing, while requiring heavy contractions within the effort.

6 min AMRAP:
30 Sit-ups
20s L-sit->hanging knee raise hold->bent hollow hold

This should BURN the entire time. Embrace it and just keep moving, especially on the sit-ups

30 minute AMRAP
10 Power Cleans 95/65->75/55->55/35->Rkbs
15 Front Squats 95/65->75/55->55/35->Goblet Squat
20 Burpee over bar->Bodybuilder->To a box
25 Box Jumps 24/20->20/14->Step-ups
400m Run

This is a mix between Long Aerobic Power and Stamina (particularly in the legs). There should be high consistent breathing with sustained bouts of muscular burn in the legs.