Week 7 (Aug 27 - Sep 1)

Squat Endurance
OI and Below: Tabata Air Squats; Rest 2m; Tabata Back-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.

15 Minutes
5-10-15-10-5-10…..Etc.
Burpee Box Jumps 24/20->20/16->Step-ups
Wall Balls 20/14->14/10->10/4
Hang Power Cleans 95/65->75/55->55/35

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.

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

Buy-in: 800m Run
Then
4 Rounds
12 TTB;Hanging knee raises
50 DU;25 DU;100 Singles
Then
Buy-out: 1k Row
(Have some athletes start on rower if number of rowers is limited)

Athletes should go at 90% HR on the Buy-in and then get right into the four rounds. The TTB and DU should be unbroken and smooth, choose a variation to reflect this. On the Buy-out athletes should go all out and finish strong.

2 Rounds (35 min Cap)
40 Ring Rows
30 Front Squats 95/65->75/55->55/35->Goblet
20 Hollow Body Rocks->2x Bent hollow rocks
30 Push Press 95/65->75/55->55/35
40 Deadlifts 95/65->75/55->55/35->KB Deadlift

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.

In 40s
15 Jumping Pull-ups
AMRAP Burpees->Bodybuilders->To Box (in remaining time)

This should be all out, jumping pull-ups should be as fast as possible (with control). Athletes should quickly transition into their burpee variation and hold their 100% effort all the way to the end.

2 min AMRAP
8 Burpees->Bodybuilders->To Box
8 American Kettlebell Swings 53/35->44/26->35/18

Rest 1 minute

2 min AMRAP
8 Wall Balls 20/14->14/10->10/4
6/4 Cal Airbike (Assault Bike)->8/6 (Schwinn)

Rest 1 minute

x5

Athletes should try to keep their heart rate above 90% during the 2 minute bouts, with heavy breathing. Have them focus on keeping their breathing and movement consistent throughout. Scores should be close across all rounds.

4 Rounds
200m Run
21 DB Snatch 50/35->35/20->25/15
13 Box Jumps overs 30/24->24/20->Step-ups
8 Pull-ups->16 Jumping Pull-ups

Focus on keeping heart rate high and breathing heavy throughout the 4 rounds. DB Snatch should be smooth and unbroken. Box jump overs should also be smooth and consistent, pick a height that is challenging but not at the expense of the heart rate and breathing.

7 minute AMRAP
Double-unders
(Every break do 20 sit-ups)
OR
7 minutes Accumulate if not doing atleast 30 at a tim

Go for big sets and use the sit-ups on the break as their rest. If they are not proficient at DU use the 7 minutes to accumulate as many DU as possible.

In Partners
35 Minute AMRAP
10-20-30-40-50…etc.
Hang Squat Cleans 95/65->75/55->55/35
Burpees Over Bar->Bodybuilders->To Box
200m Run at end of every round

Athletes should focus on perfect form hang squat cleans and holding a consistent pace. Choose a weight that athletes can maintain at least sets of 5. This will be a combination of long Aerobic Power and Stamina (due to the squat cleans). Expect the legs to blow-up on this one.