Legion Programming

Monday is Press and a Burn & Pump workout.  Warmup is Press prep.  Press is 4 sets of 3 rep, building.  Workout Prep is Push Press review.   Workout is 4 rounds of Push Press, Airbike, & WtD Plank with a 1 min rest between rounds.  Extra Credit is U/L Endurance.

Tuesday is a Breathe & Burn workout.  Warmup is Weightlifting prep.  Workout Prep is Clean progressions & BMU practice.   Workout is 6 minutes of BMU, Hang Power Cleans, & Doubleunders, rest 2:00, and repeat 3 times.  Extra Credit is Mobility.

Goal: 12+ Rounds.

Wednesday is Front Squat and a Muscular Burn workout.  Warmup is Squat prep.  Front Squat is Building to a heavy 5 reps.  Workout Prep is Overhead Squat review.   Workout is 10 minutes of ascending sets of OHS & Abmat Situps.  Extra Credit is Durability.

Goal: 8+ Rounds.

Thursday is a Breathe & Burn workout and Core Accessory.  Warmup is General movement prep.  Workout Prep is Review Deadlift.   Workout is 6 rounds of Deadlifting, Running, & Burpees over Bar.  Finisher is Core Accessory.  Extra Credit is Mobility.

Goal:  Finish!.

Friday is Floor Press and a Breathe & Burn workout.  Warmup is Press prep.  Floor Press is 5 sets of 5, building.  Workout Prep is Pullup review & practice.   Workout is 3 rounds of Thrusters & Pullups.  Extra Credit is Prehab & mobility.

Goal: <10:00.

Saturday is a Breathe & Burn workout and Prehab Accessory.  Warmup is Hinge prep.  Workout Prep is SA KbS review.   Workout is 21 minutes, in partners, of ascending Box Jumps, Partner Medball Situps, & SA KbS.  Finisher is Prehab Accessory.  Extra Credit is Mobility.

Goal: 5+ Rounds.

Monday is a Breathe & Burn workout.  Warmup is Weightlifting prep.  Workout Prep is Clean progressions.   Workout is 4 cycles of 5 minutes of Box Jumps, Deadlifts, Hang Power Cleans, & Front Squats.  Extra Credit is Mobility.

Goal: 12+ Rounds.

Tuesday is Press and a Breathe & Burn workout.  Warmup is Press & Squat prep.  Press is 4 sets of 5 building.  Workout Prep is Doubleunder review & practice.   Workout is 2 rounds of Thrusters & Doubleunders with V-ups on any break.  Extra Credit is Bodybuilding.

Goal: <10:00.

Wednesday is  a Breathe & Burn workout.  Warmup is General movement prep.  Workout Prep is Rowing review.   Workout is In Partners, 30 minutes with a Row Buy-in then at 15:00, 8 rounds of SA KbS & Pushups.  Extra Credit is U/L Endurance.

Goal: <22:00.

Thursday is Back Squat and a Heavy Breathing workout.  Warmup is Squat prep.  Back Squat is 4 sets of 3 building.  Workout Prep is Strict TtB review.   Workout is 2 minutes of Airbike, rest 1:00, then 2 minutes of Strict TtB & Air Squats, rest 1:00, repeat.  Extra Credit is Mobility.

Goal:  Varies, 6+ Rounds.

Friday is a Breathe & Burn workout and Shoulder Accessory.  Warmup is UB Pull prep.  Workout Prep is Pullup review.   Workout is 60 Burpee Pullups for time, with a Kb Front Rack Carry every 2 minutes.  Finisher is Shoulder Accessory.  Extra Credit is Mobility.

Goal: <15:00.

Saturday is Power Snatch and a Breathe & Burn workout.  Warmup is Snatch prep.  Power Snatch is an EMOM for 10 minutes of 1 Power Snatch + 1 Hang Power Snatch.  Workout Prep is Lunge review.   Workout is Descending sets of Power Snatch, Rear Step Lunges, & Abmat Situps.  Extra Credit is Bodybuilding.

Goal: <12:00.

Monday is  Strict Press and a Breathe & Burn workout.  Warmup is Strict Press prep.  Press is 4 sets of 7.  Workout Prep is Barbell movement review.   Workout is 5 rounds of GHD Situps, Push Press, & Rear Step Lunges.  Extra Credit is Durability.

Goal: <12:00.

Tuesday is a Heavy Breathing workout.  Warmup is General movement prep.  Workout Prep is Pullup review.   Workout is an Airbike buy-in into 10 rounds of Pullups, Burpees, & Box Jumps.  Extra Credit is U/L Endurance.

Goal: <24:00.

Wednesday is  Deadlift and a Breathe & Burn workout.  Warmup is Deadlift prep.  Deadlift is 3 reps every 2:00 x 6.  Workout Prep is Russian KbS review.   Workout is Descending sets of Russian KbS.  Extra Credit is Mobility.

Goal: <7:00.

Thursday is   a Breathe & Burn workout and Core Accessory.  Warmup is Squat & Jump Rope prep.  Workout Prep is Doubleunder & Thruster review.   Workout is 10 rounds of Thrusters & Doubleunders.  Finisher is Core Accessory.  Extra Credit is Durability.

Goal:  <20:00.

Friday is  a Breathe & Burn workout.  Warmup is Weightlifting prep.  Workout Prep is Clean progressions.   Workout is 10 minutes of Hang Power Cleans, Bodybuilders, Ring Rows, & a Run, resting 5:00, and repeating.  Extra Credit is Mobility.

Goal: 7+ Rounds.

Saturday is  Floor Press and a Muscular Burn workout.  Warmup is Press prep.  Floor Press is Building to a Heavy 5 reps.  Workout Prep is Toes to Bar review.   Workout is 60 Toes to Bar with a Pushups & Db Snatch penalty with every break.  Extra Credit is Mobility.

Goal: <11:00.

Monday is Bulgarian SS and a Power Output workout.  Warmup is Squat prep.  Bulgarian SS is 4 sets of 6 building.  Workout Prep is Build to initial Squat weight.   Workout is 4 quick sets of Back Squats & Airbike for weight & effort.  Extra Credit is Durability.

Tuesday is ASSESS UB Pull and a Breathe & Burn workout.  Warmup is UB Pull prep.  UB Pull is ASSESS.  Workout Prep is CtB & American KbS review.   Workout is Ascending reps of American KbS & CtB Pullups into Descending reps of Russian KbS & Pullups.  Extra Credit is Durability.

Goal: <10:00.

Wednesday is a Breathe & Burn workout and Shoulder Prehab.  Warmup is Shoulder prep.  Workout Prep is Inversion practice.   Workout is 16 minutes of HS Walks, SA Db Push Press, Bodybuilders, & Toes to Bar.  Finisher is Shoulder Prehab.  Extra Credit is Rings.

Goal: 5+ Rounds.

Thursday is a Breathe & Burn workout and Core Accessory.  Warmup is Wallball prep.  Workout Prep is Wallball review & practice.   Workout is 150 Wallballs, rest until the 15 minute mark, then a 2k Row, each for time.  Finisher is Core Accessory.  Extra Credit is Mobility.

Goal:  <10:00, <10:00.

Friday is a Heavy Breathing workout.  Warmup is Weightlifting prep.  Workout Prep is Clean progressions.   Workout is Every 5 minutes for 5 rounds, Airbike, Hang Power Cleans & Doubleunders.   Extra Credit is Mobility.

Goal: <15:00.

Saturday is Assess Rings and a Breathe & Burn workout.  Warmup is Ring prep.  Rings are Assess.  Workout Prep is Box Jump review & practice.   Workout is 20 sec on/10 sec off alternating between Box Jumps & Ring Pushups for 10 rounds.  Extra Credit is Durability.

Goal: 160+ Reps.

Monday is Pullups and a Breathe & Burn workout.  Warmup is General movement prep.  Pullups are 5 sets of 2 weighted Pullups.  Workout Prep is Review & practice kipping Pullups.   Workout is 12 minutes of ascending Russian KbS & Pullups.  Extra Credit is Durability.

Goal: 140+ Reps.

Tuesday is OH Squats and a Breathe & Burn workout.  Warmup is OH Squat prep.  OH Squats are Building to a heavy 3.  Workout Prep is Running warm up.   Workout is 5 rounds of Running & OH Squats.  Extra Credit is Mobility.

Goal: <20:00.

Wednesday is Rings and a Burn & Pump workout.  Warmup is Ring prep.  Rings are 5 sets of 3 weighted Ring Dips.  Workout Prep is Strict TtB & HSPU review.   Workout is 6 rounds of Strict TtB, Box Jumps, & AMRAP Strict HSPU.  Extra Credit is Durability.

Goal: 40+ Reps.

Thursday is  a Muscular Burn workout and Accessory.  Warmup is Squat prep.  Workout Prep is Front Squat review & build.   Workout is 2 minutes of Front Squats, Ring Rows, & AMRAP Air Squats with remaining time.  Finisher is Lower body accessory.  Extra Credit is Mobility.

Goal:  150+ Reps.

Friday is Power Cleans and a Breathe & Burn workout.  Warmup is Weightlifting prep.  Power Cleans are a 10 min EMOM of 1 Power Clean + 1 Hang Power Clean.  Workout Prep is Rowing review.   Workout is a Row Buy-in into rounds of Deadlift, Tuckups, & Hollow Rocks.  Extra Credit is Mobility.

Goal: 5+ Rounds.

Saturday is a Breathe & Burn workout and Bodybuilding Accessory.  Warmup is General movement prep.  Workout Prep is Doubleunder review & practice.   Workout is Descending set of Pushups & Wallballs with Doubleunders in between.  Finisher is UB Pull Bodybuilding.  Extra Credit is Durability.

Goal: <15:00.

Monday is Pullups and Muscular Burn.  Warmup is General movement prep.  Workout Prep is Rope Climbs & Pistols.  Pullups is 4 sets of 4 WtD Pullups building.   Workout is 15 minutes of Handstand Walk, Rope Climbs, & Pistols.  Extra Credit is Durability.

Goal: 4+ Rounds.

Tuesday is Breathe & Burn and Lower Accessory.  Warmup is Hip extension & press prep.  Workout Prep is Jump technique review.   Workout is 6 rounds of Box Jump Overs, GHD Situps, & Db Snatches.  Finisher is Lower Accessory.  Extra Credit is Breathe & Stretch.

Goal: <20:00.

Wednesday is a Heavy Breathing workout and Prehab Accessory.  Warmup is Hinge prep.  Workout Prep is Doubleunder review & practice.   Workout is 3 minutes of Bike or Row, rest 2:00, 3 minutes of Doubleunders & Burpees, rest 2:00, and repeat 3 times.  Finisher is Prehab Accessory.  Extra Credit is Durability.

Thursday is Back Squat and a Breathe & Burn workout.  Warmup is Squat prep.  Back Squat is 4 sets of 5.  Workout Prep is Review Pullups.   Workout is 16 minutes of CtB Pullups, Front Squats, & Shuttle.  Extra Credit is Rings.

Goal:  6+ Rounds.

Friday is a Power Output workout.  Warmup is Weightlifting prep.  Workout Prep is Clean progressions.   Workout is 6 rounds of Hang Power Cleans and Max Effort Airbike.  Extra Credit is Breathe & Stretch.

Saturday is HSPU and Muscular Burn.  Warmup is Press prep.  HSPU is a 10 min EMOM Strict HSPU.  Workout Prep is Toes to Bar review & practice.   Workout is Tabata mash of Pushups, Stepups, & Toes to Bar.  Extra Credit is Durability.

Monday is Pullups and a Breathe & Brace workout.  Warmup is UB Pull prep.  Pullups are 4 sets of 6 weighted Pullups.  Workout Prep is Clean progressions.   Workout is 6 rounds of Power Cleans, Chest to Bar Pullups, & Doubleunders.  Extra Credit is Durability.

Goal: <15:00.

Tuesday is SLIPS and a Powerbuilding workout.  Warmup is Shoulder & squat prep.  SLIPS is 20 minutes rotating through, Scales, L-sits, Inversion, Planks, & Stretching.  Workout Prep is Review pistols & HSPU.   Workout is 4 rounds of Weighted Pistols, Strict HSPU, & a max effort Airbike, with a 2:00-3:00 rest between rounds.  Extra Credit is Mobility.

Wednesday is a Breathe & Burn workout and Shoulder Accessory.  Warmup is Push & squat prep.  Workout Prep is Medball Clean review & practice.   Workout is 12 minutes of Medball Cleans, Burpee Box Jumps, & Medball Situps, resting 3:00 and repeating the AMRAP.  Finisher is Shoulder Accessory.  Extra Credit is Durability.

Goal: 4+ Rounds each.

Thursday is Deadlift and Heavy Breathing.  Warmup is Deadlift prep.  Deadlift is 2 reps every 90 sec x 8 .  Workout Prep is Pullup review & practice.   Workout is 3 rounds of Running, American KbS, & Pullups.  Extra Credit is Mobility.

Goal:  <15:00.

Friday is Rings and a Breathe & Burn workout.  Warmup is UB Push prep.  Rings are accumulating sets of 5 weighted Ring Dips .  Workout Prep is SA Db Push Press review.   Workout is 17 minutes with a Row buy-in, and Ring Dips, SA Db Push Press, & Tuckups in remaining time..  Extra Credit is Durability.

Saturday is a Breathe & Burn workout and BB Accessory.  Warmup is General movement prep.  Workout Prep is Wallball & Bodybuilder review.   Workout is 15 minutes of Wallballs & Bodybuilders.  Finisher is Bodybuilding.  Extra Credit is Durability.

Monday is a Breathe & Burn workout and Core Accessory.  Warmup is a Barbell Complex.  Workout Prep is Clean Progressions.   Workout is 2 minutes of 15 Power Cleans with AMRAP Burpees over Bar with remaining time, rest 1:00, and repeat for 6 rounds.  Finisher is Core Accessory.  Extra Credit is Mobility.

Goal: 30+ Reps.

Tuesday is Press and a Bodybuilding → Power Output workout.  Warmup is Shoulder prep.  Press is 4 sets of 8 building.  Workout Prep is Chinup review.   Workout is 8-12 Strict Chinups into a 20 second Max effort Airbike, resting 2:00-3:00 and repeating for 4 sets.  Extra Credit is Durability.

Wednesday is a Breathe & Burn workout and Hip Accessory.  Warmup is Hinge & Core prep.  Workout Prep is American KbS review & practice.   Workout is Descending sets of Abmat Situps, American KbS, & Doubelunders.  Finisher is Hip Accessory.  Extra Credit is Mobility.

Goal: <20:00.

Thursday is Back Squat and a Mixed system workout.  Warmup is Squat Prep.  Back Squat is 4 sets of 8 building.  Workout Prep is Move review & practice.   Workout is 5 minute stations of L-Sits & Jefferson Curls, Handstands & Backwards Jump Rope, Deadhang Hold & Air Squats, and Rowing.  Extra Credit is Durability.

Friday is Power Snatch and a Breathe & Burn workout.  Warmup is Snatch prep.  Power Snatch is a 12 min EMOM of 1 Power Snatch + 1 Hang Snatch + 1 OH Squat.  Workout Prep is Pullup review & practice.   Workout is Ascending reps of Hang Power Snatch, Pullups, & Bodybuilders.  Extra Credit is Durability.

Goal: Round of 12+.

Saturday is a Breathe & Burn workout.  Warmup is Squat & Hinge prep.  Workout Prep is Movement review & demo.   Workout is an 800m buy-in & buy-out with 5 rounds of Wallballs, Airbike, & Walking Lunges in between.  Extra Credit is HAPPY NEW YEAR.

Monday is a Breathe & Burn workout and Assess Flexibility.  Warmup is General movement prep.  Workout Prep is TGU review & practice.   Workout is 4 rounds of TGU, Kb Pushpress, Suitcase DL, & Pushups.  Finisher is Flexibility Assessment.  Extra Credit is Kettlebell.

Tuesday is Assess Front Squat and a Breathe & Burn workout.  Warmup is Squat prep.  Front Squat is ASSESS.  Workout Prep is Review Running technique.   Workout is Descending reps .  Extra Credit is Durability.

Goal: <18:00.

Wednesday is a Heavy Breathing workout.  Warmup is Jump & breathing prep.  Workout Prep is Doubleunder review.   Workout is a 3 min AMRAP of Cal Row & Box Jumps, rest 1:30, into 3 minutes of Doubleunders & Abmat Situps.  Extra Credit is Core.

Goal: 8+ Rounds, 12 + Rounds.

Thursday is Power Cleans and Assess Kettlebell.  Warmup is Weightlifting prep.  Power Cleans are a 10 min EMOM of 1 Power Clean + 1 Hang Clean.  Workout Prep is Kb Snatch review.   Workout is 10 minutes of ascending Kb Snatches & Burpees over Kb.  Extra Credit is Mobility.

Goal:  Level Up!.

Friday is  12 Days of Xmas.  Warmup is General movement prep.  Workout Prep is Movement review & demo.   Workout is A bunch of stuff done in the 12 Days of Xmas format.  Extra Credit is Have a Merry Christmas.

Goal: Holiday Cheer!.

Monday is Front Squats and a Breathe & Burn workout.  Warmup is Squat Prep.  Front Squats are Building sets of 3.  Workout Prep is TtB & Thruster review.   Workout is Descending reps of Thrusters & Toes to Bar.  Extra Credit is Flexibility.

Goal: <7:00.

Tuesday is a Breathe & Brace workout and Lower Body Accessory.  Warmup is Deadlift prep.  Workout Prep is Deadlift review & build.   Workout is 2 minutes of 10 Deadlifts with Bodybuilders in remaining time for 5 rounds with a 1 min rest between rounds.  Finisher is Lower Body Accessory.  Extra Credit is Durability.

Goal: 80+ Reps.

Wednesday is Push Press and a Breathe & Burn workout.  Warmup is General movement prep.  Push Press is Building to a heavy set of 3.  Workout Prep is Kb Clean & Push Jerk practice.   Workout is 5 rounds of Kb Cleans, Kb Push Press, & Box Stepovers.  Extra Credit is Kettlebell practice.

Goal: <15:00.

Thursday is a Breathe & Burn workout.  Warmup is UB Push & Pull prep.  Workout Prep is Pullup & Doubleunder review.   Workout is Descending rounds of Cindy & sets of Doubleunders.  Extra Credit is Durability.

Goal:  <25:00.

Friday is Overhead Squats and a Breathe & Burn workout.  Warmup is OH Squat prep.  Overhead Squats are Building sets of OH Squats.  Workout Prep is Reviewing how to get in the overhead position.   Workout is Descending reps of OHS with big sets of Abmat Situps in between.  Extra Credit is Flexibility.

Goal: <7:00.

Saturday is a Breathe & Burn workout.  Warmup is General movement prep.  Workout Prep is American KbS & Elevated Ring Row review.   Workout is, in partners, 8 minutes of Rowing & Russian KbS, rest 1:00, 8 minutes of Elevated Ring Rows, Burpees, & Box Jumps, rest 1:00, and repeat.  Extra Credit is Durability.

Goal: 6+ Rounds each.