Hip/Glute SMR (6 min)
+
10 Banded Side Steps (each way)
10 One-leg Glute Bridges (each side)
10 Air Squat 30X1
10 Kettle Bell Swings
x2
Hotshots 19 Warm-up
200m Run
+
5 Broad jumps
10 Kettlebell Swings
10 Ring Rows
10 Air Squats
x2
Lat/Rear Delt SMR (6 min)
+
15 Banded External Rotation
15 Scap Pull Ups
15 Banded Internal Rotation
15 Scap Push Ups
+
Before AMRAP
10 Leg Swings (Forward-Back)
10 Leg Swings (Side-Side)
200m Run
+
20 Walking Lunges
10 Light DB Press (each side)
10 Ring Rows
6 Pistols/One-legged squat to box
10 Box Push-ups
x2
Quad SMR (5 min)
+
12 Kettlebell Swings
10 Goblet Squats
10 Ring Rows
12 Box Push-ups
x2
Lower Back SMR (5 min)
+
Rowling Game in Partners
(Goal of the game is to row as close to exactly 100m as possible, every meter over/under is a burpee for both you and your partner (ie the rower stops at 97m you will do 3 burpees; the rower stops at 105m you do 5 burpees. Reset rower before each bout. Each partner will go 3 times)
x3
+
Power Clean Review
Calf SMR (4 min)
+
200m Run
+
10 DB Press (each side)
10 Box Step-ups
10 Bodybuilders
x2
+
Review DB movements
Squat Endurance
Less than OI:
10 minutes 30s on/30s off Alt:
1: Goblet 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; or 3×5; or 3×3, depending on where they are in the progression. 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
30m AMRAP
100 Push Ups->To Box->To Wall
50 Strict Pull Ups->Banded->Ring Rows
100 Back Squats 75/55->55/35->45/25
50 Pistols Alt.->To Box->Front Step Lunge
Then
In Time Remaining, AMRAP:
5 kipping pullups
10 Push Press 75/55->55/35->45/25
15 Front Squats 75/55->55/35->45/25
*Score is AMRAP Rounds + Reps
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. Scale so that athletes can complete AT LEAST sets of 5 consistently. Scale height of box for pistols to practice single-leg stability.
For Time: (35m Cap)
12-9-6
Hang Power Snatch 75/55->55/35->Kettlebell Swings
Bodybuilders->To Box
Rest 90s
12-9-6
Pull Ups->2x Jumping Pull Ups->Jumping Pull-ups
Wall Balls 20/14->14/10->10/4->Air Squats
Rest 90s
15-12-9
Push Press 75/55->55/35->45/25
35 Double-unders after each set->70 Singles->35 Singles
X2
Expect to push the pace on each of these intervals, Breathing hard with a high heart rate. Movement should be smooth and unbroken throughout. Try to keep times similar across both rounds.
12 minute AMRAP
200m Run
5 Power Cleans 225/155->185/135->155/115->
135/95->115/85->Hang->Kettlebell Swings
15 Box Jumps 24/20->20/14->Step-up
Move quickly and keep breathing hard (90%+ Hr) through the movements up until the power cleans, these should be heavy and quick singles. Emphasis on QUICK, do not let the weight of the power cleans stall the workout. Use MAP to help determine weight for power cleans. If still on hang power cleans or below for weightlifting level then scale to hang power cleans.
35 minute AMRAP
Buy-in: 1200m Run
Then
AMRAP
10 Burpee Pull-ups->Jumping Pull-ups
15 DB Push-Press 50/35->35/20->25/15
20 DB Box Step-overs 50/35->35/20->25/15
Pace this run at about 85% so that the AMRAP can be started right away. This is going to get very uncomfortable pretty quick, but athletes need to keep a consistent pace throughout, scale the weight and movements to reflect this. No one movement should stall the entire workout.
4 Rounds For Time:
20 Thrusters 65/45->55/35->45/25->Goblet Squat
15 RKBS 53/35->44/26->35/18
10 Burpees->Bodybuilders->To Box
ALTERNATIVE FOR LABOR DAY
Hot Shots 19
6 Rounds For Time
30 Air Squats
19 Power Cleans 135/95 lb->115/85->95/65->Kettlebell Swings
7 Strict Pull-Ups->14 Ring Rows
400 meter Run
High berathing is the focus on this one – scale appropriately to ensure consistent movement with maintained (not spiked) hr. Thrusters should be broken into no more than 2 sets, burpees should be done steady.
Hot Shots 19: If doing the Hero Workout then just do the Hero Workout and follow the hero workout warm-up. Since testing is coming up soon let members know that they will have the opportunity to see the final outcome of the Squat Endurance cycle very soon! They should expect this to be a long and grueling workout, and should embrace this. Use Weightlifting level as a guide for scaling power cleans.
For Time: 30 min Cap
30 cal Row
40 Double-Unders->80 Singles->40 Singles
50 Abmat Sit Ups
800m Run
Then
40 cal Row
40 Double-Unders->80 Singles->40 Singles
25 TTB ->50 Hanging Knee Raises
600m Run
Then
50 Cal Row
40 Double-Unders->80 Singles->40 Singles
50 Abmat Situps
400 m Run
Then
60 cal Row
40 Double-Unders->80 Singles->40 Singles
25 TTB->50 Hanging Knee Raises
200 m Run
Focus on his is consistent breathing and movement throughout the entire 30 minutes. Try to keep pacing for the run and row the same across all rounds (ie pace for 800m run and 400m run are the same). Flip the run and row as needed if equipment is limited.
Air-bike or Row 25s for maximum wattage (highest seen on computer)
COMPARE TO FOUR WEEKS AGO
Go as hard as you possibly can, goal is put out as much power as possible to produce highest wattage possible.
Tabata Double-unders
Rest 1 min
Tabata Side Plank; Alternating Sides
Rest 1 min
Tabata Plank on elbows
Those who are competent at Double-unders should try to go unbroken on each interval, otherwise use the time as practice. Athletes need to fight the burn on the planks and hold on for as long as possible.
Hip/Glute SMR (6 min)
+
10 Banded Side Steps (each way)
10 One-leg Glute Bridges (each side)
10 Air Squat 30X1
10 Kettle Bell Swings
x2
Hotshots 19 Warm-up
200m Run
+
5 Broad jumps
10 Kettlebell Swings
10 Ring Rows
10 Air Squats
x2
Squat Endurance
Less than OI:
10 minutes 30s on/30s off Alt:
1: Goblet 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 For Time:
20 Thrusters 65/45->55/35->45/25->Goblet Squat
15 RKBS 53/35->44/26->35/18
10 Burpees->Bodybuilders->To Box
ALTERNATIVE FOR LABOR DAY
Hot Shots 19
6 Rounds For Time
30 Air Squats
19 Power Cleans 135/95 lb->115/85->95/65->Kettlebell Swings
7 Strict Pull-Ups->14 Ring Rows
400 meter Run
High berathing is the focus on this one – scale appropriately to ensure consistent movement with maintained (not spiked) hr. Thrusters should be broken into no more than 2 sets, burpees should be done steady.
Hot Shots 19: If doing the Hero Workout then just do the Hero Workout and follow the hero workout warm-up. Since testing is coming up soon let members know that they will have the opportunity to see the final outcome of the Squat Endurance cycle very soon! They should expect this to be a long and grueling workout, and should embrace this. Use Weightlifting level as a guide for scaling power cleans.
Lat/Rear Delt SMR (6 min)
+
15 Banded External Rotation
15 Scap Pull Ups
15 Banded Internal Rotation
15 Scap Push Ups
+
Before AMRAP
10 Leg Swings (Forward-Back)
10 Leg Swings (Side-Side)
Press Progression
3×8; or 3×5; or 3×3, depending on where they are in the progression. 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: 30 min Cap
30 cal Row
40 Double-Unders->80 Singles->40 Singles
50 Abmat Sit Ups
800m Run
Then
40 cal Row
40 Double-Unders->80 Singles->40 Singles
25 TTB ->50 Hanging Knee Raises
600m Run
Then
50 Cal Row
40 Double-Unders->80 Singles->40 Singles
50 Abmat Situps
400 m Run
Then
60 cal Row
40 Double-Unders->80 Singles->40 Singles
25 TTB->50 Hanging Knee Raises
200 m Run
Focus on his is consistent breathing and movement throughout the entire 30 minutes. Try to keep pacing for the run and row the same across all rounds (ie pace for 800m run and 400m run are the same). Flip the run and row as needed if equipment is limited.
200m Run
+
20 Walking Lunges
10 Light DB Press (each side)
10 Ring Rows
6 Pistols/One-legged squat to box
10 Box Push-ups
x2
30m AMRAP
100 Push Ups->To Box->To Wall
50 Strict Pull Ups->Banded->Ring Rows
100 Back Squats 75/55->55/35->45/25
50 Pistols Alt.->To Box->Front Step Lunge
Then
In Time Remaining, AMRAP:
5 kipping pullups
10 Push Press 75/55->55/35->45/25
15 Front Squats 75/55->55/35->45/25
*Score is AMRAP Rounds + Reps
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. Scale so that athletes can complete AT LEAST sets of 5 consistently. Scale height of box for pistols to practice single-leg stability.
Air-bike or Row 25s for maximum wattage (highest seen on computer)
COMPARE TO FOUR WEEKS AGO
Go as hard as you possibly can, goal is put out as much power as possible to produce highest wattage possible.
Quad SMR (5 min)
+
12 Kettlebell Swings
10 Goblet Squats
10 Ring Rows
12 Box Push-ups
x2
For Time: (35m Cap)
12-9-6
Hang Power Snatch 75/55->55/35->Kettlebell Swings
Bodybuilders->To Box
Rest 90s
12-9-6
Pull Ups->2x Jumping Pull Ups->Jumping Pull-ups
Wall Balls 20/14->14/10->10/4->Air Squats
Rest 90s
15-12-9
Push Press 75/55->55/35->45/25
35 Double-unders after each set->70 Singles->35 Singles
X2
Expect to push the pace on each of these intervals, Breathing hard with a high heart rate. Movement should be smooth and unbroken throughout. Try to keep times similar across both rounds.
Lower Back SMR (5 min)
+
Rowling Game in Partners
(Goal of the game is to row as close to exactly 100m as possible, every meter over/under is a burpee for both you and your partner (ie the rower stops at 97m you will do 3 burpees; the rower stops at 105m you do 5 burpees. Reset rower before each bout. Each partner will go 3 times)
x3
+
Power Clean Review
12 minute AMRAP
200m Run
5 Power Cleans 225/155->185/135->155/115->
135/95->115/85->Hang->Kettlebell Swings
15 Box Jumps 24/20->20/14->Step-up
Move quickly and keep breathing hard (90%+ Hr) through the movements up until the power cleans, these should be heavy and quick singles. Emphasis on QUICK, do not let the weight of the power cleans stall the workout. Use MAP to help determine weight for power cleans. If still on hang power cleans or below for weightlifting level then scale to hang power cleans.
Tabata Double-unders
Rest 1 min
Tabata Side Plank; Alternating Sides
Rest 1 min
Tabata Plank on elbows
Those who are competent at Double-unders should try to go unbroken on each interval, otherwise use the time as practice. Athletes need to fight the burn on the planks and hold on for as long as possible.
Calf SMR (4 min)
+
200m Run
+
10 DB Press (each side)
10 Box Step-ups
10 Bodybuilders
x2
+
Review DB movements
35 minute AMRAP
Buy-in: 1200m Run
Then
AMRAP
10 Burpee Pull-ups->Jumping Pull-ups
15 DB Push-Press 50/35->35/20->25/15
20 DB Box Step-overs 50/35->35/20->25/15
Pace this run at about 85% so that the AMRAP can be started right away. This is going to get very uncomfortable pretty quick, but athletes need to keep a consistent pace throughout, scale the weight and movements to reflect this. No one movement should stall the entire workout.