Hip/Glute SMR (5 min)
+
30s Squat hold
12 Banded RDL
12 Air Squats
30s Wall Squat hold (back against wall, knees at 90 degrees)
12 Front Step Lunges
10 Squats w/ Barbell if doing 20 rep BS
+
(Before Aerobic Power Workout)
Review Power Snatch and Overhead Squat
1 min banded Lat stretch ea side
+
2 Sets
10 Y’s Lying on stomach with 2 sec pause (just the upperbody portion of a superman)
10 Scap Push Ups
10 Scap Pull Ups
30s Single arm Kb Overhead Hold (e/s)
+
(Before Running/Rowing)
10 Leg Swings (forward-back)
10 Leg Swings (side-side)
10 Knee Raises
30 Calf Raises
Lat/Pec SMR (5 min)
+
10 Ring Rows; 2s pause at top
10 Box Push-ups
10 Air Squats; 2s pause at bottom
10 RDL w/Barbell
x2
Hamstring/Quad SMR (8 min)
+
200m Run
+
12 Russian Kbs (light)
10 Ring Rows
15 Calf Raises
10 Bodybuilders
10 Russian Kbs (at workout weight)
10 Wall Balls
Foot/Calf SMR (8 min)
+
5 inch worms
+
2 rounds
5 Broad Jumps
10 Russian Kbs
10 Leg Swings (forward-back)
10 Leg Swings (side-side)
+
Review Hang Power Clean
200m Run
+
3 Rounds
20 Walking Lunges
10 Bodybuilders
10 Goblet Squats
15 Calf Raises
Squat Endurance
Below OI:
30s on/20s off x12 alt.
1: Air Squats
2: Front Step Lunges
OI-B:
3×8 Bulgarian Split Squats
B<: 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
3 Rounds: (25 min Cap)
20 Strict Pull Ups->30 Ring Rows
30 Dead Lifts 115/75->95/65->75/55->Kb DL
40 One Arm DB/KB Press 30/20->20/10 (minimum sets of 5 each side, should be broken equally, 40 total reps )
40 Goblet Squats 53/35->44/26->35/18
Screen reader support enabled.
Athletes should expect, and focus on, a deep burning in this one. Go for big sets and go as deep into that burn as possible. Remind athletes to focus on perfect form and full range of motion throughout.
3 min AMRAP:
15 Rkbs 53/35->44/26->35/18
15 Jumping Pull Ups
Rest 90s
3 min AMRAP:
12 Wall Balls 20/14->14/10->10/4
8 Burpees->Bodybuilders->To box
Rest 90s
x3
Athletes should try to keep their heart rate above 90%, sustained, during 3 minute bouts with heavy breathing. Have them focus on keeping their breathing and movement consistent throughout. Scores should be close across all rounds.
13 minute AMRAP
5 Hang Power Clean 185/135->155/115->135/95->95/65->10 Russian Kbs
10 Burpee over bar->Bodybuilders->To Box
400m run
Athletes should try to keep their heart rate above 85%, with heavy breathing. This means the hang power cleans need to be tough, but unbroken. Use Weightlifting level as a guide for weight used, to go Rx they must be Purple or above on Weightlifting.
12 minute AMRAP
15 Thrusters 75/55->55/35->Goblet Squats
13 Burpees->Bodybuilders->To box
11 Cal Row
Rest 10 Minutes
12 minute AMRAP
14 Wall-Balls 20/14->14/10->10/4
14 Jumping Pull-ups
200m Run
This one is going to be tough. Treat each 12 min AMRAP as its own workout. The 10 minutes should be enough to fully recover and put out the same effort in the second AMRAP. Athletes should try to keep their heart rate above 90% for the entirety of each AMRAP and breathing heavy the entire time.
4 Rounds:
10 Burpees->Bodybuilders->To box
12 Power Snatch 75/55->55/35->American Kbs
10 Box Jumps 24/20->20/14->Step-ups
12 Overhead Squats 75/55->55/35->PVC
200m run
Athletes should try to keep their heart rate above 90%, with heavy breathing. Have them focus on keeping their breathing consistent and movements unbroken and fluid throughout.
2 Rounds:
600m run
30 Sit Ups
50 Double Unders->30 DU->150 Singles
750m row
15 TTB->Knee raises
50 Double Unders->30 DU->150 Singles
Athletes should try to keep their heart rate above 90%, with heavy breathing on run and row. The sit-ups and TTB following the run and row should allow for athletes to push it on those. Choose an option on jump rope that is close to unbroken and doesn’t slow down their workout too much.
For Time
25 Burpees over bar->15 Burpees over Bar->Bodybuilders->To Box
This should be all out, Burpees/Bodybuilders as fast as possible.
9 minute AMRAP
Accumulate as many DU’s as possible
EMOM: 15 Abmat Sit-ups
(start with sit-ups)
Athletes should go for unbroken sets all the way to the minute, and use the sit-ups as recovery. For those that still struggle with DU’s use this as a time to practice, with sit-ups as a mental break.
Hip/Glute SMR (5 min)
+
30s Squat hold
12 Banded RDL
12 Air Squats
30s Wall Squat hold (back against wall, knees at 90 degrees)
12 Front Step Lunges
10 Squats w/ Barbell if doing 20 rep BS
+
(Before Aerobic Power Workout)
Review Power Snatch and Overhead Squat
Squat Endurance
Below OI:
30s on/20s off x12 alt.
1: Air Squats
2: Front Step Lunges
OI-B:
3×8 Bulgarian Split Squats
B<: 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:
10 Burpees->Bodybuilders->To box
12 Power Snatch 75/55->55/35->American Kbs
10 Box Jumps 24/20->20/14->Step-ups
12 Overhead Squats 75/55->55/35->PVC
200m run
Athletes should try to keep their heart rate above 90%, with heavy breathing. Have them focus on keeping their breathing consistent and movements unbroken and fluid throughout.
1 min banded Lat stretch ea side
+
2 Sets
10 Y’s Lying on stomach with 2 sec pause (just the upperbody portion of a superman)
10 Scap Push Ups
10 Scap Pull Ups
30s Single arm Kb Overhead Hold (e/s)
+
(Before Running/Rowing)
10 Leg Swings (forward-back)
10 Leg Swings (side-side)
10 Knee Raises
30 Calf Raises
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
2 Rounds:
600m run
30 Sit Ups
50 Double Unders->30 DU->150 Singles
750m row
15 TTB->Knee raises
50 Double Unders->30 DU->150 Singles
Athletes should try to keep their heart rate above 90%, with heavy breathing on run and row. The sit-ups and TTB following the run and row should allow for athletes to push it on those. Choose an option on jump rope that is close to unbroken and doesn’t slow down their workout too much.
Lat/Pec SMR (5 min)
+
10 Ring Rows; 2s pause at top
10 Box Push-ups
10 Air Squats; 2s pause at bottom
10 RDL w/Barbell
x2
3 Rounds: (25 min Cap)
20 Strict Pull Ups->30 Ring Rows
30 Dead Lifts 115/75->95/65->75/55->Kb DL
40 One Arm DB/KB Press 30/20->20/10 (minimum sets of 5 each side, should be broken equally, 40 total reps )
40 Goblet Squats 53/35->44/26->35/18
Screen reader support enabled.
Athletes should expect, and focus on, a deep burning in this one. Go for big sets and go as deep into that burn as possible. Remind athletes to focus on perfect form and full range of motion throughout.
For Time
25 Burpees over bar->15 Burpees over Bar->Bodybuilders->To Box
This should be all out, Burpees/Bodybuilders as fast as possible.
Hamstring/Quad SMR (8 min)
+
200m Run
+
12 Russian Kbs (light)
10 Ring Rows
15 Calf Raises
10 Bodybuilders
10 Russian Kbs (at workout weight)
10 Wall Balls
3 min AMRAP:
15 Rkbs 53/35->44/26->35/18
15 Jumping Pull Ups
Rest 90s
3 min AMRAP:
12 Wall Balls 20/14->14/10->10/4
8 Burpees->Bodybuilders->To box
Rest 90s
x3
Athletes should try to keep their heart rate above 90%, sustained, during 3 minute bouts with heavy breathing. Have them focus on keeping their breathing and movement consistent throughout. Scores should be close across all rounds.
Foot/Calf SMR (8 min)
+
5 inch worms
+
2 rounds
5 Broad Jumps
10 Russian Kbs
10 Leg Swings (forward-back)
10 Leg Swings (side-side)
+
Review Hang Power Clean
13 minute AMRAP
5 Hang Power Clean 185/135->155/115->135/95->95/65->10 Russian Kbs
10 Burpee over bar->Bodybuilders->To Box
400m run
Athletes should try to keep their heart rate above 85%, with heavy breathing. This means the hang power cleans need to be tough, but unbroken. Use Weightlifting level as a guide for weight used, to go Rx they must be Purple or above on Weightlifting.
9 minute AMRAP
Accumulate as many DU’s as possible
EMOM: 15 Abmat Sit-ups
(start with sit-ups)
Athletes should go for unbroken sets all the way to the minute, and use the sit-ups as recovery. For those that still struggle with DU’s use this as a time to practice, with sit-ups as a mental break.
200m Run
+
3 Rounds
20 Walking Lunges
10 Bodybuilders
10 Goblet Squats
15 Calf Raises
12 minute AMRAP
15 Thrusters 75/55->55/35->Goblet Squats
13 Burpees->Bodybuilders->To box
11 Cal Row
Rest 10 Minutes
12 minute AMRAP
14 Wall-Balls 20/14->14/10->10/4
14 Jumping Pull-ups
200m Run
This one is going to be tough. Treat each 12 min AMRAP as its own workout. The 10 minutes should be enough to fully recover and put out the same effort in the second AMRAP. Athletes should try to keep their heart rate above 90% for the entirety of each AMRAP and breathing heavy the entire time.