Warmup
Time: 10
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)
Part 1
Time: 15
Primary: Electricity - Secondary: Plumbing
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
Part 2
Time: 35
Primary: Ventilation - Secondary: Plumbing
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.