Legion Programming

Monday it's a Heavy Breathing workout and Shoulder Accessory.  Warmup is Core & Singleunder prep.  Workout Prep is Doubleunder review.   Workout is 20 minutes with a Row buy-in with an AMRAP of Toes to Bar & Doubleunders in remaining time.  Finisher is Shoulder Accessory.  Extra Credit is Aerobic Recovery.

Goal: 7+ Rounds.

Tuesday is Front Squats and a Breathe & Burn workout.  Warmup is Front Squat prep.  Front Squat is 4 sets of 5.  Workout Prep is American KbS & Wallball review.   Workout is Descending reps of Wallballs & American KbS.  Extra Credit is Flexibility.

Goal: <7:00.

Wednesday is a Burn & Pump workout.  Warmup is General movement prep.  Workout Prep is TGU review.   Workout is 6 sets of TGU, WtD Pullups, WtD Ring Dips, & AMRAP L-sits.  Extra Credit is Durability.

Thursday is Cleans and a Heavy Breathing workout.  Warmup is Weightlifting prep.  Workout Prep is Movement review.   Workout is a 4 minute AMRAP of Hang Power Cleans & Airbike, rest 1 minute, into a 4 min AMRAP of Box Jumps & Bodybuilders, rest 1 minute, and repeat.  Extra Credit is Kettlebell practice.

Friday is a Breathe & Burn workout and Core Accessory.  Warmup is Squat & Pull prep.  Workout Prep is BMU review.   Workout is Descending reps of Air Squats with Ascending reps of BMU.  Finisher is Core Accessory.  Extra Credit is Breathe & Mobility.

Goal: <20:00.

Saturday is Strict Press and Breathe & Burn.  Warmup is Hinge & Press prep.  Workout Prep is Partner movement review & practice.  Strict Press is 5 sets of Descending reps down to a heavy single.   Workout is 18 minutes, in partners, of Partner Pushups, Partner Situps, Kb Snatches, & Medball Run.  Extra Credit is Durability.

Goal: 3+ Rounds.

Monday is Front Squats and a Breathe & Burn workout.  Warmup is Squat Prep.  Front Squats are Building sets of 8.   Workout Prep is Clean Progressions.   Workout is Descending sets of Power Cleans & Jumping Squats over BB.  Extra Credit is Flexibility.

Goal: <13:00.

Tuesday is a Breathe & Burn workout.  Warmup is General movement prep.  Workout Prep is Toes to Bar review & practice.   Workout is 4 rounds of Bike, Abmat Situps, Rowing, & Toes to Bar.  Extra Credit is Durability.

Goal: <25:00.

Wednesday is Snatch and a Heavy Breathing workout.  Warmup is Weightlifting prep.  Snatch is a 10 min EMOM of 1 Snatch + 1 OHS.  Workout Prep is American KbS review.   Workout is 13 minutes of American KbS, Box Jump Overs, & Running.  Extra Credit Mobility.

Goal: 4+ Rounds.

Thursday is a Burn & Pump workout.  Warmup is Squat & stability prep.  Workout Prep is Back Squat review & build.   Workout is 5 rounds of Back Squats, Kb Push Press, & Suitcase Carries.  Extra Credit is Kettlebell.

Friday is Pullups and a Heavy Breathing workout.  Warmup is UB Pull prep.  Pullups are 4 x 5 WtD Pullups.  Workout Prep is Movement review.   Workout is 10 rounds of CtB Pullups, Burpees, & Doubleunders.  Extra Credit is Durability.

Goal: <20:00.

Saturday is a Breathe & Brace workout.  Warmup is Deadlift & UB Push prep.  Workout Prep is Deadlift review & build.   Workout is 30 minutes of Deadlifts, Pushups, & Box Jumps.  Extra Credit is Recovery.

Goal: 12+ Rounds.

Monday is Assess Weightlifting and a Breathe & Burn workout.  Warmup is Weightlifting prep.  Weightlifting is Building to a heavy Power Snatch + Hang Snatch.  Workout Prep is Movement review & demo.   Workout is 5 rounds of Power Cleans, V-ups, & Pushups.  Extra Credit is Mobility.

Goal: <10:00.

Tuesday is Rowing Assessment and Shoulder Accessory.  Warmup is Rowing prep.  Workout Prep is Rowing review.   Workout is Assess Rowing.  Finisher is Shoulder Prehab.  Extra Credit is Durability.

Goal: Level Up!

Wednesday is Front Squat and a Breathe & Burn workout.  Warmup is Front Squat prep.  Front Squat is 5 x 5 Building.  Workout Prep is Manmaker review.   Workout is 16 minutes of Doubleunders and Manmakers with Pullups every minute.  Extra Credit is Durability.

Goal: 7+ Rounds.

Thursday is a Breathe & Burn workout and Core Accessory.  Warmup is Push & Hinge prep.  Workout Prep is Ring Dip review & building Deadlift.   Workout is 4 rounds for quality of OH Plate Carry, Deadlifts, & Ring Dips.  Finisher is Core Accessory.  Extra Credit is Mobility.

Friday is Assess API.  Warmup is API Prep.  Workout Prep is Review judging standards.   Workout is Assess API.  Extra Credit is Durability.

Goal: Level Up!.

Saturday is Db Floor Press and a Breathe & Burn workout.  Warmup is General movement prep.  Db Floor Press is Accumulating sets of 8.  Workout Prep is Rope Climb & Db Snatch review.   Workout is 4 rounds of Running, Rope Climbs, & Db Squat Snatch.  Extra Credit is Durability.

Goal: <20:00.

Monday is Weightlifting and a Breathe & Burn workout.  Warmup is Weightlifting prep.  Weightlifting is Building to a Heavy Hang Cleans + Clean + Jerk.  Workout Prep is Review Burpees & Air Squats.   Workout is 16 minutes of Clean & Jerks, Burpees, & Air Squats.  Extra Credit is Mobility.

Goal: 6+ Rounds.

Tuesday is a Breathe & Burn.  Warmup is UB Pull & Core prep.  Workout Prep is TtB, CtB, & Doubleunder review.   Workout is Descending reps of Doubleunders, CtB Pullups, & Toes to Bar.  Extra Credit is Durability.

Goal: <16:00.

Wednesday is a Breathe & Burn workout.  Warmup is General movement prep.  Workout Prep is Db Snatch & Walking lunge review.   Workout is 12 minutes of Rowing & Walking Lunges, rest until 15:00, into 12 minutes of Airbike & Db Snatches.  Extra Credit is Rowing.

Goal: 3+ Rounds on both.

Thursday is Floor Press and a Muscular Burn workout.  Warmup is Press prep.  Floor Press is Accumulating sets of 3.  Workout Prep is Strict Press & Pushup review.   Workout is Descending reps of Strict Press & Pushups with Situps at the end of each round.  Extra Credit is Aerobic Recovery.

Goal: <15:00.

Friday is Back Squat and a Breathe & Burn workout.  Warmup is Squat prep.  Back Squat is Building to a heavy set of 3.  Workout Prep is Db Clean & Pullup review.   Workout is 5 minutes of Db Hang Squat Cleans, Strict Pullups, & Shuttle Runs, resting 1:00, and doing it 2 more times.  Extra Credit is Durability.

Goal: 6+ Total Rounds.

Saturday is a Breathe & Burn → Full Body Burn workout and Bodybuilding Accessory.  Warmup is Snatch prep.  Workout Prep is Snatch progressions and build to workout weight.   Workout is Descending reps of Power Snatch, Knees to Elbow, & Bar-facing Burpees.  Finisher is Bodybuilding Accessory.  Extra Credit is Rowing.

Goal: <13:00.

Monday is a Breathe & Burn workout.  Warmup is Gymnastics prep.  Workout Prep is BMU & Pistols review.   Workout is 3 rounds of BMU, Pistols, GHD Situps, and a 600m Run.  Extra Credit is Rowing.

Goal: <20:00.

Tuesday is Weightlifting and a Heavy Breathing workout.  Warmup is Weightlifting prep.  Weightlifting is Building to a heavy Power Snatch + Snatch.  Workout Prep is Doubleunder review.   Workout is a pyramid of Db Snatches & Doubleunders for 12 minutes.  Extra Credit is Durability.

Goal: Finish.

Wednesday is a Power Output workout and Core Accessory.  Warmup is Thruster prep.  Workout Prep is Thruster review & build.   Workout is 4 rounds of Thrusters.  Finisher is Core Accessory.  Extra Credit is Aerobic Recovery.

Goal: Effort.

Thursday is Pullups and a Breathe & Burn workout.  Warmup is Pullup Prep.  Pullups are Accumulating sets of 3 Weighted Pullups.  Workout Prep is American KbS & Pullup review.   Workout is Four 3 minute AMRAPs of American KbS, Pullups, Shuttle Run, & Burpees with a 1:00 rest in between.  Extra Credit is Rowing.

Goal: 6+ Rounds.

Friday is a Breathe & Burn workout and Core Accessory.  Warmup is General movement prep.  Workout Prep is Toes to Bar & Box Jump review.   Workout is 50 Toes to Bar for time with 20 Air Squat Box Jump Overs on each break.  Finisher is Core Accessory.  Extra Credit is Mobility.

Goal: <10:00.

Saturday is Deadlift and a Breathe & Burn workout.  Warmup is Deadlift prep.  Deadlift is Building to a heavy 3 reps.  Workout Prep is Weightlifting review.   Workout is 10 rounds of Deadlifts, Hang Power Cleans, & Push Jerks, alternating each round with your partner.  Extra Credit is Durability.

Goal: <20:00.

Monday is Weightlifting and a Breathe & Burn workout.  Warmup is Weightlifting prep.  Weightlifting is Building to a heavy 2 Cleans + 1 Jerk.  Workout Prep is Review Deadlifts & build workout weight.   Workout is 12 minutes of Deadlifts and Box Stepups.  Extra Credit is Durability.

Goal: 4+ Rounds.

Tuesday is Heavy Breathing and Core/Hip Accessory.  Warmup is General movement prep.  Workout Prep is Review & practice Db movements.   Workout is 6 rounds of Airbike, SA Db HPC&J, & Burpees over Db.  Finisher is Core/Hip Accessory.  Extra Credit is Rowing.

Goal: Finish.

Wednesday is a Heavy Breathing → Breathe & Burn workout and Bodybuilding Accessory.  Warmup is Row & Toes to Bar prep.  Workout Prep is Doubleunder review & practice.   Workout is 20 minutes with a Row buyin into an AMRAP of Toes to Bar & Doubleunders in remaining time.  Finisher is Bodybuilding.  Extra Credit is Mobility.

Goal: 4+ Rounds.

Thursday is Back Squat and Full Body Burn workout.  Warmup is Squat prep.  Workout Prep is BMU & Thruster practice.  Back Squat is Building sets of 5.   Workout is Descending reps of Thrusters & Bar Muscleups.  Extra Credit is Bodybuilding.

Goal: <6:00.

Friday is a Breathe & Burn workout and Prehab Accessory.  Warmup is Core & Hinge prep.  Workout Prep is Hip Extension prep.   Workout is a buy in & buy out of GHD Situps with 4 rounds of Db Snatch & Box Jump Overs in between.  Finisher is Prehab Accesory.  Extra Credit is Rowing.

Goal: <13:00.

Saturday is Floor Press and a Breathe & Burn workout.  Warmup is Press & squat prep.  Floor Press is Building sets of 5.  Workout Prep is Movement review & demo.   Workout is Ascending Running distances with a Medball with Strict Pullups & Wall Balls following every Run, in partners.  Extra Credit is Durability.

Goal: <20:00.

Monday is Assess Deadlift and Assess N&C Endurance.  Warmup is Deadlift prep.  Deadlift is Assess OR building to a heavy single.  Workout Prep is Doubleunder review & practice.   Workout is Assess N&C Endurance OR a Tabata of Doubleunders & Situps.  Extra Credit is Durability.

Goal: Level Up!.

Tuesday is a Breathe & Burn workout and Prehab Accessory.  Warmup is Core & squat prep.  Workout Prep is CtB Pullup review & practice.   Workout is 5 rounds of ascending sets of CtB Pullups with descending sets of Wallball, and a Run in between rounds.  Finisher is Prehab Accessory.  Extra Credit is Mobility.

Goal: <15:00.

Wednesday is Strict Press and a Breathe & Burn workout.  Warmup is Press & weightlifting prep.  Strict Press is Building sets of 3.  Workout Prep is Clean Progressions.   Workout is a 12 min EMOM of Power Cleans & Push Press increasing by 1 rep each minute until failure.  Extra Credit is Aerobic Recovery.

Goal: Round of 10+.

Thursday is a Heavy Breathing workout and Core Accessory.  Warmup is General movement prep.  Workout Prep is Movement review & demo.   Workout is 4 minutes of Airbike, Box Stepups & Row with a 1 minute rest between each for 2 rounds.  Finisher is Core Accessory.  Extra Credit is Durability.

Goal: 250+ Reps.

Friday is Assess U/L Endurance and Shoulder Accessory.  Warmup is Hinge & press prep.  Workout Prep is HSPU review & practice then building to Deadlift weight.   Workout is Descending reps of Deadlifts & HSPU.  Finisher is Shoulder Accessory.  Extra Credit is Mobility.

Goal: Level Up!.

Saturday is Ring Muscleups and a Breathe & Burn workout.  Warmup is Pull & squat prep.  Ring MU is Accumulating sets of 2 Strict RMU.  Workout Prep is Review Ring MU variations & build Front Squat weight.   Workout is 5 rounds of Ring MU, Front Squats, & Burpees over Bar.  Extra Credit is Aerobic Recovery.

Goal: <13:00.

Monday is a Breathe & Burn workout and Lower Accessory.  Warmup is Squat & Pull prep.  Workout Prep is Rowing review & practice.   Workout is a 2k Row into 4 rounds of Wallballs & Burpee Pullups at the 10:00 mark.  Finisher is Lower body accessory.  Extra Credit is N&C Endurance.

Goal: <20:00.

Tuesday is Deadlift and a Breathe & Burn workout.  Warmup is Hinge & press prep.  Deadlift is Building to a heavy set of 3.  Workout Prep is Clean & Jerk progressions.   Workout is 12 minutes with ascending Clean & Jerk reps & Doubleunders.  Extra Credit is Strongman.

Goal: Round of 8+.

Wednesday is a Pump & Burn workout and Core Accessory.  Warmup is Squat & pull prep.  Workout Prep is Front Rack Lunge & Barbell Row review.   Workout is 6 rounds for quality of Front Rack Lunges, Barbell Rows, & Broad Jumps.  Finisher is Core Accessory.  Extra Credit is Aerobic Recovery.

Thursday is Ring Dips and a Breathe & Burn workout.  Warmup is Push & hinge prep.  Ring Dips are 5 sets of 3 weighted Ring Dips.  Workout Prep is Movement review & demo.   Workout is 20 minutes of Russian KbS, Ring Dips, & Running.  Extra Credit is Bodybuilding.

Goal: 4+ Rounds.

Friday is a Breathe & Burn workout and Core Accessory.  Warmup is Core & squat prep.  Workout Prep is Thruster & TtB review.   Workout is 4 rounds of Thrusters, Bodybuilders, & Toes to Bar.  Finisher is Core Accessory.  Extra Credit is Mobility.

Goal: <12:00.

Saturday is Pullups and a Breathe & Burn workout.  Warmup is Pull & hinge prep.  Pullups are Building a heavy set of 5 Weighted Pullups.  Workout Prep is Review & build the Deadlift.   Workout is 18 minutes in Partners of Deadlifts, CtB Pullups, & Synch. Bear Crawls.  Extra Credit is Aerobic Recovery.

Goal: 5+ Rounds.

Monday is Deadlift and a Full Body Burn workout.  Warmup is Deadlift prep.  Deadlift is Building sets of 5.  Workout Prep is Clean progressions.   Workout is Descending reps of Power Cleans & Burpees over Bar.  Extra Credit is N&C Endurance.

Goal: <9:00.

Tuesday is a Breathe & Burn workout and Core Accessory.  Warmup is UB Pull & Wallball prep.  Workout Prep is BMU review & practice.   Workout is 18 minutes with ascending reps of BMU with Wallballs & Doubleunders between sets.  Finisher is Core Accessory.  Extra Credit is Mobility.

Goal: Round of 15+.

Wednesday is HSPU and Breathe & Burn workout.  Warmup is UB Push & Hinge prep.  HSPU is a 10 min EMOM of 1-3 Strict HSPU.  Workout Prep is Barbell movement review.   Workout is an Airbike buyin into 3 rounds of Abmat Situps, Deadlifts, Push Press, & Front Rack Holds.  Extra Credit is Accumulating 40-50 TGU.

Goal: <12:00.

Thursday is a Breathe & Burn workout and Lower body accessory.  Warmup is General movement prep.  Workout Prep is Goblet Squat & Box Jump review.   Workout is One round of Goblet Squats, Box Jumps, & Cal Row every 5 minutes for 5 rounds.  Finisher is Lower body accessory.  Extra Credit is Aerobic Recovery.

Goal: <15:00.

Friday is Rings and a Breathe & Burn → Full Body Burn workout.  Warmup is Core & Hinge prep.  Rings are Accumulating sets of 1-2 Strict RMU.  Workout Prep is Movement demo & review.   Workout is Descending reps of Toes to Rings & Russian KbS with a Burpee penalty for any breaks.  Extra Credit is Mobility.

Goal: <8:00.

Saturday is a Breathe & Burn workout and Shoulder Accessory.  Warmup is OHS prep.  Workout Prep is OH Squat review & practice.   Workout is 5 rounds of Running & OH Squats.  Finisher is Shoulder Accessory.  Extra Credit is Strongman.

Goal: <18:00.

Monday is a Breathe & Burn workout.  Warmup is Ring Dip & Squat prep.  Workout Prep is Running & Doubleunder review.   Workout is 10 rounds of Ring Dips, Air Squats, & Doubleunders sandwiched between two 800m Runs.  Extra Credit is Mobility.

Goal: <22:00.

Tuesday is Deadlift and a Breathe & Burn workout.  Warmup is Deadlift prep.  Deadlift is week 2 of the progressions, building sets of 8.  Workout Prep is Clean progressions.   Workout is 30 sec on/30 sec off alternating between Hang Power Cleans & Anchored Situps for 6 rounds (of each).  Extra Credit is N&C Endurance.

Goal: 150+ Reps.

Wednesday is a Heavy Breathing workout and Lower Body Accessory.  Warmup is Squat & row prep.  Workout Prep is Rowing review.   Workout is 20 minutes with a Row buy-in into rounds of Box Jump Overs & Wallballs.  Finisher is Lower body accessory.  Extra Credit is Lower body bodybuilding.

Goal: 7+ Rounds.

Thursday is Pullups and Full Body Burn.  Warmup is Pullup prep.  Pullups are 5 sets of 3 Weight Pullups.  Workout Prep is Snatch Progressions.   Workout is 30 Snatches for time.  Extra Credit is Mobility.

Goal: <4:00.

Friday is a Breathe & Burn workout and Core Accessory.  Warmup is Squat prep.  Workout Prep is Back Squat review.   Workout is a reverse pyramid of Back Squats & Running.  Finisher is Core Accessory.  Extra Credit is Aerobic Recovery.

Goal: <16:00.

Saturday is Db Floor Press and a Heavy Breathing workout.  Warmup is General movement prep.  Db Floor Press is 4 sets of 10.  Workout Prep is Gymnastics review & practice.   Workout is In Partners 7 minutes of Pullups & Synch. Burpees, rest 2:00, into 7 minutes of Knees to Elbow & Synch. Burpees.  Extra Credit is UB Pull Bodybuilding.

Goal: 8+ Total Rounds.