Hip Flexor Stretch + Glute SMR (8 min)
+
200m Run/jog
+
10 Banded Good-morning
10 Air Squats; 2s hold at bottom (fast up!)
20s Superman
x3
10 Back Squats w/bar (for those doing 20 rep)
SMR Lats (5 min)
+
30s Hollow Plank (Scaps fully protracted)
12 Scap Pull-ups 2012
Y-T-W x12 (https://www.youtube.com/watch?v=SmB20KgPN0E)
x2
Hamstring SMR (5 min)
+
5 inch-worms
8 Kbs
10 Press w/Barbell
12 Knee Raises
x2
+
10m increments
Straight Leg High Kicks
High knees
Butt-kickers
x2
Crab-Walk Relay w/med-ball in lap
(2 teams going about 10-15m there-and-back; then transfer wall-ball to teammates lap)
+
10 Box Push-ups
10 DB Press e/s (light)
10 Rkbs (light)
x2 (add weight each round)
Glute & Lower back SMR (8 min)
+
200m Run/jog
+
12 Glute Bridges
12 Ring Rows
12 RDL w/ Barbell
x3
+
Review Deadlift
400m Run/jog
+
10 Leg Swings (forward -back)
10 Leg Swings (side-side)
10 DB Presses e/s
15 Rkbs
x2
+
Review DB movements
Squat Endurance:
Under ORANGE I: 30s on/30s off x10min Alt.
1: Air Squats
2: Jumping 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.
Press Progression 3×8->3×5->3×3; 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
1 min Max Toes-to-bar->Knee Raises
Rest 1 min
1 min Max Push-ups-> Box Push-ups
Rest 1 min
1 min Max Front Squats 115/85->95/65->75/45->Goblet
Rest 1 min
1 min Max Strict Pull-up-> Ring-Row
Rest 1 min
x3
This is going to be pure plumbing, lots of burning in the muscles. Reps should be high and breathing should not be the limiter on any of these movements, although breathing will be significantly labored in later parts of max front squats. Score is TOTAL reps achieved.
Time-Allotted: 10 minutes
3 minute AMRAP
8 Burpees->Bodybuilders->To box
12 DB Snatch 50/35->35/20->20/10
Rest 90s
3 minute AMRAP
8 Cal Row
12 American Kbs 53/35->35/26->Russian
Rest 90s
x3″
Each interval should be at 85-90% heart rate with heavy breathing. Pace in order to keep scores consistent across all intervals, or get faster each set.
12min AMRAP
200m Run
6 Deadlifts 275/225->225/185->185/135
12 Pull-ups-> 15 Jumping Pull-ups
18 Burpee over Bar->Bodybuilders->To box”
This should be high heart rate (85-95%) with high breathing rate. Deadlift weight should be difficult, but doable, either quick singles or unbroken.
6 Rounds for time:
12 DB Hang Cleans 50/35->35/20->20/10
200m Run
12 DB Front Squats 50/35->35/20->20/10
200m Run
This should be done at a steady and consistent pace (80-85% hr), with both Aerobic Power and Stamina elements. DB movements should be unbroken and smooth.
4 Rounds for Time:
12 Power Snatch 75/55->Hang->55/35->Kbs
15 Wall-Balls 20/14->14/10->10/4->Air Squats
18 Box Jumps 24/20->20/14->Step-ups”
This should be very high breathing, with high heart rate (85%-90%). Goal is to do the movements untroken, with short transitions, and near continuous movement.
For Time
50 Double-unders->150 Singles->100 Singles
600m Run
20 Hang Clean&Jerk 75/55->55/35->Kbs
750m Row
15 TTB->Knee Raises
Rest 5 min
x2
Each interval should be done at 85-90% heart rate with heavy breathing. Focus should be on holding a consistent pace on the run and the row. Hang Clean & jerks should be done in big sets, at least 10.
200m Sprint For Time
All-out sprint, Lactic Power dipping into Lactic Tolerance
3 Rounds Not For Time:
90s Max Double-unders->DU practice
20 Russian Twists
1 min Plank
15 Tuck-ups
Use the 90s of double-unders to refine the movement and practice. Chase the burn on all core movements.
Hip Flexor Stretch + Glute SMR (8 min)
+
200m Run/jog
+
10 Banded Good-morning
10 Air Squats; 2s hold at bottom (fast up!)
20s Superman
x3
10 Back Squats w/bar (for those doing 20 rep)
Squat Endurance:
Under ORANGE I: 30s on/30s off x10min Alt.
1: Air Squats
2: Jumping 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.
4 Rounds for Time:
12 Power Snatch 75/55->Hang->55/35->Kbs
15 Wall-Balls 20/14->14/10->10/4->Air Squats
18 Box Jumps 24/20->20/14->Step-ups”
This should be very high breathing, with high heart rate (85%-90%). Goal is to do the movements untroken, with short transitions, and near continuous movement.
SMR Lats (5 min)
+
30s Hollow Plank (Scaps fully protracted)
12 Scap Pull-ups 2012
Y-T-W x12 (https://www.youtube.com/watch?v=SmB20KgPN0E)
x2
Press Progression 3×8->3×5->3×3; 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
For Time
50 Double-unders->150 Singles->100 Singles
600m Run
20 Hang Clean&Jerk 75/55->55/35->Kbs
750m Row
15 TTB->Knee Raises
Rest 5 min
x2
Each interval should be done at 85-90% heart rate with heavy breathing. Focus should be on holding a consistent pace on the run and the row. Hang Clean & jerks should be done in big sets, at least 10.
Hamstring SMR (5 min)
+
5 inch-worms
8 Kbs
10 Press w/Barbell
12 Knee Raises
x2
+
10m increments
Straight Leg High Kicks
High knees
Butt-kickers
x2
1 min Max Toes-to-bar->Knee Raises
Rest 1 min
1 min Max Push-ups-> Box Push-ups
Rest 1 min
1 min Max Front Squats 115/85->95/65->75/45->Goblet
Rest 1 min
1 min Max Strict Pull-up-> Ring-Row
Rest 1 min
x3
This is going to be pure plumbing, lots of burning in the muscles. Reps should be high and breathing should not be the limiter on any of these movements, although breathing will be significantly labored in later parts of max front squats. Score is TOTAL reps achieved.
Time-Allotted: 10 minutes
200m Sprint For Time
All-out sprint, Lactic Power dipping into Lactic Tolerance
Crab-Walk Relay w/med-ball in lap
(2 teams going about 10-15m there-and-back; then transfer wall-ball to teammates lap)
+
10 Box Push-ups
10 DB Press e/s (light)
10 Rkbs (light)
x2 (add weight each round)
3 minute AMRAP
8 Burpees->Bodybuilders->To box
12 DB Snatch 50/35->35/20->20/10
Rest 90s
3 minute AMRAP
8 Cal Row
12 American Kbs 53/35->35/26->Russian
Rest 90s
x3″
Each interval should be at 85-90% heart rate with heavy breathing. Pace in order to keep scores consistent across all intervals, or get faster each set.
Glute & Lower back SMR (8 min)
+
200m Run/jog
+
12 Glute Bridges
12 Ring Rows
12 RDL w/ Barbell
x3
+
Review Deadlift
12min AMRAP
200m Run
6 Deadlifts 275/225->225/185->185/135
12 Pull-ups-> 15 Jumping Pull-ups
18 Burpee over Bar->Bodybuilders->To box”
This should be high heart rate (85-95%) with high breathing rate. Deadlift weight should be difficult, but doable, either quick singles or unbroken.
3 Rounds Not For Time:
90s Max Double-unders->DU practice
20 Russian Twists
1 min Plank
15 Tuck-ups
Use the 90s of double-unders to refine the movement and practice. Chase the burn on all core movements.
400m Run/jog
+
10 Leg Swings (forward -back)
10 Leg Swings (side-side)
10 DB Presses e/s
15 Rkbs
x2
+
Review DB movements
6 Rounds for time:
12 DB Hang Cleans 50/35->35/20->20/10
200m Run
12 DB Front Squats 50/35->35/20->20/10
200m Run
This should be done at a steady and consistent pace (80-85% hr), with both Aerobic Power and Stamina elements. DB movements should be unbroken and smooth.