Legion Programming

Monday is Deadlift and a Breathe & Burn workout.  Warmup is Hinge prep.  Deadlifts are Building sets of 10.  Workout Prep is Clean Progressions.   Workout is 8 rounds of Hang Power Cleans & Toes to Bar.  Extra Credit is N&C Endurance.

Goal: <7:00.

Tuesday is a Heavy Breathing workout and Core Accessory.  Warmup is General movement prep.  Workout Prep is Movement review.   Workout is 90 second intervals of Rowing, Burpees, & Box Jumps with a 30 second rest in between for 4 rounds.  Finisher is Core Accessory.  Extra Credit is Strongman Accessory.

Goal: 230+ Reps/Cals.

Wednesday is Rings and a Heavy Breathing workout.  Warmup is Ring prep.  Rings are Building sets of weighted Ring Dips.  Workout Prep is Ring MU review & practice.   Workout is 12 minutes of Ring MU, American KbS, & Doubleunders.  Extra Credit is Mobility.

Goal: 6+ Rounds.

Thursday is a Breathe & Burn workout and Lower Accessory.  Warmup is Run & squat prep.  Workout Prep is Running warm up & review.   Workout is A pyramid of Running & Front Squats.  Finisher is Lower Accessory.  Extra Credit is Aerobic Recovery.

Goal: <15:00.

Friday is Handstand Pushups and a Breathe & Burn workout.  Warmup is Press prep.  HSPU are Accumulating sets of 3-5 Strict HSPU.  Workout Prep is Deadlift & Wall Walk review.   Workout is 9 minutes of Deadlifts, Wall Walks, & HR Pushups.  Extra Credit is Bodybuilding.

Goal: 4+ Rounds.

Saturday is a Breathe & Burn workout and Arm Accessory.  Warmup is General movement prep.  Workout Prep is Pullup review & practice.   Workout is 5 rounds of Pullups, Db Hang Snatch, GHD Situps, & Wallballs with a penalty on any break on Wallballs & Pullups.  Finisher is ARMS.  Extra Credit is Mobiltiy.

Goal: <18:00.

Monday is ASSESS Squat Endurance and a Breathe & Burn workout.  Warmup is Squat prep.  Squat Endurance is ASSESS.  Workout Prep is Doubleunder review & practice .   Workout is Descending reps of Plate Situps with Doubleunders after each set.  Extra Credit is Mobility.

Goal: <8:00.

Tuesday is a Breathe & Burn workout and Shoulder Accessory.  Warmup is Hinge & HS Walk prep.  Workout Prep is Deadlift & HS Walk review & practice.   Workout is 6 rounds of HS Walks, Deadlifts, & Running.  Finisher is Shoulder Accessory.  Extra Credit is UB Bodybuilding.

Goal: <15:00.

Wednesday is Pullups and ASSESS Lactic Tolerance.  Warmup is UB Pull & Squat prep.  Pullups are Descending sets of Weighted Pullups.  Workout Prep is Thruster & Pullup review.   Workout is ASSESS Lactic Tolerance.  Extra Credit is Aerobic Flush.

Goal: Level Up!.

Thursday is SLIPS and a Muscular Burn workout.  Warmup is General movement prep.  SLIPS is Scales, L-Sits, HS Shoulder Taps, Plank March, & Seated Straddle for 20 minutes.  Workout Prep is Toes to Bar review.   Workout is 12 minutes of Strict TtB, Strict Ring Dips, & Box Jumps.  Extra Credit is Kb Mixed Carry.

Goal: 6+ Rounds.

Friday is Clean & Jerks and a Power Output workout.  Warmup is Weightlifting prep.  Clean & Jerks are Building to a heavy Power Clean + Hang Clean + Jerk.  Workout Prep is Review Rowing.   Workout is 4 rounds of Power Cleans & Rowing.  Extra Credit is Shoulder & Hip prehab.

Saturday is a Breathe & Burn workout.  Warmup is review movements & 5 reps of each movement in the workout.  Workout is Filthy Fifty.  Extra Credit is Mobility.

Goal: Finish.

Monday is Squat Endurance and a Muscular Burn → Breathe & Burn workout.  Warmup is Squat prep.  Squat Endurance is Building to a Heavy 20 rep Back Squat.  Workout Prep is Lunge review.   Workout is a 16 min EMOM alternating between: Rear Step Lunges, Hollow Rocks, Airbike, & Arch-Hold.  Extra Credit is Aerobic Recovery.

Goal: 400+ Reps.

Tuesday is a Breathe & Burn workout and Core Accessory.  Warmup is Wall Walk & Hinge prep.  Workout Prep is Wall Walk & Doubleunder review.   Workout is Ascending reps of Wall Walks with SA KbS & Doubleunders after each set.  Finisher is Core Accessory.  Extra Credit is Lactic Tolerance.

Goal: 5+ Rounds.

Wednesday is a Breathe & Burn workout and Shoulder Accessory.  Warmup is General movement prep.  Workout Prep is Pullup review.   Workout is 1 round of Rowing, Thrusters, & Pullups.  Finisher is Shoulder Accessory.  Extra Credit is Bodybuilding.

Goal: <10:00.

Thursday is a Breathe & Brace workout.  Warmup is Deadlift prep.  Workout Prep is Deadlift review & build.   Workout is 6 minutes of Deadlifts, Medball Situps, & Box Jumps, rest 2:00 & repeat 2 more times.  Extra Credit is Mobility.

Goal: 12+ Rounds.

Friday is Ring Dips and Breathe & Burn.  Warmup is UB Push prep.  Ring Dips are Building to a Heavy 3 reps.  Workout Prep is Ring Muscleup Review.   Workout is 4 rounds of Ring MU, Air Squats, & Running.  Extra Credit is Shoulder Bodybuilding.

Goal: <10:00.

Saturday is Power Snatch and a Breathe & Burn → Full Body Burn workout.  Warmup is Snatch prep.  Power Snatch is a 10 min EMOM of 2 Power Snatch.  Workout Prep is Burpee review.   Workout is 10 rounds of Power Snatch & Burpees over Bar, alternating each round with your Partner.  Extra Credit is Aerobic Recovery.

Goal: <12:00.

Monday is a Breathe & Burn workout.  Warmup is General movement prep.  Workout Prep is Movement review.   Workout is 6 rounds of Air Squats, Power Cleans, Strict Pullups, & Running.  Extra Credit is Lactic Tolerance.

Goal: Finish.

Tuesday is a Partner workout and Shoulder Accessory.  Warmup is Hinge & Core prep.  Workout Prep is Strict TtB & Front Rack Carry.   Workout is 20 minutes Accumulating Rowing meters & rounds of Strict TtB & Front Rack Carry.  Finisher is Shoulder Accessory.  Extra Credit is Mobility.

Goal: 4000m+, 18+ Rounds.

Wednesday is Squat Endurance and a Muscular Burn workout.  Warmup is Squat prep.  Squat Endurance is Building to a moderate 20 rep Back Squat.  Workout Prep is Ring Pushup review.   Workout is 10 minutes of Ring Pushups & Deadlifts.  Extra Credit is Bodybuilding.

Goal: 10+ Rounds

Thursday is a Breathe & Burn workout.  Warmup is Jump & squat prep.  Workout Prep is Doubleunder review.   Workout is a 5 min AMRAP of Airbike & Burpees, into a 5 min AMRAP of Doubleunders & Wallballs with a 2:30 rest in between, then repeat both.  Extra Credit is Aerobic Flush.

Goal: 120+ Reps, 10+ Rounds.

Friday is OH Squat and a Breathe & Burn Workout.  Warmup is Overhead Squat prep.  OH Squats are Building to a heavy 1 Power Snatch + 3 OH Squats.  Workout Prep is Barbell cycling review.   Workout is 4 rounds of Power Snatch, OH Squats, & a Shuttle Run.  Extra Credit is Mobility.

Goal: <8:00.

Saturday is a Breathe & Burn workout and Shoulder Accessory.  Warmup is Jump & UB Pull prep.  Workout Prep is Chest to Bar review.   Workout is 5 rounds of CtB Pullups, Box Jumps, GHD Situps, & Bear Crawls with a 1:00 rest between rounds.  Finisher is Shoulder Accessory.  Extra Credit is ARMS.

Goal: <18:00.

Monday is a Heavy Breathing workout and Glute Accessory.  Warmup is Hinge & Pull prep.  Workout Prep is Pullup review.   Workout is 3 rounds of Running, Pullups, & American KbS.  Finisher is Glute Accessory.  Extra Credit is Lactic Tolerance.

Goal: <12:00.

Tuesday is Squat Endurance and a Muscular Burn workout.  Warmup is Squat Prep.  Squat Endurance is Building to a moderate 20 rep Back Squat.  Workout Prep is Doubleunder review.   Workout is 14 minutes with ascending reps of V-ups & Pushups with Doubleunders at the end of each round.  Extra Credit is Mobility.

Goal: Round of 16+.

Wednesday is a Power Output workout and Lower Accessory.  Warmup is Hinge prep.  Workout Prep is Deadlift review & build.   Workout is 4 rounds of Deadlifts & Airbike with a 2:00 rest after each round.  Finisher is Lower Accessory.  Extra Credit is Core.

Goal: <16:00.

Thursday is Push Press and a Muscular Burn workout.  Warmup is UB Push prep.  Push Press is Building to a heavy set of 3.  Workout Prep is Inversion review & practice.   Workout is a chipper of HSPU, Air Squats, & Elevated Ring Rows.  Extra Credit is Mobility.

Goal: <15:00.

Friday is a Heavy Breathing workout and Core Accessory.  Warmup is General movement prep.  Workout Prep is SA Db Bodybuilder Snatch review.   Workout is Descending reps of Box Jump Overs & SA Db BB Snatches.  Finisher is Core Accessory.  Extra Credit is Aerobic Recovery.

Goal: <16:00.

Saturday is Power Cleans and a Breathe & Burn workout.  Warmup is Weightlifting prep.  Power Cleans are a 10 min EMOM of 2 reps.  Workout Prep is Movement review.   Workout is, In Partners: Wallballs, Partner Situps, Power Cleans, & a Medball Run with a penalty for letting your Medball touch the ground.  Extra Credit is Bodybuilding.

Goal: 4+ Rounds.

Monday is a Heavy Breathing & Breathe & Burn workout.  Warmup is Hinge prep.  Workout Prep is Rowing & Db Squat Clean review.   Workout is 2 min intervals on Rowing, SA Db Squat Cleans, and Russian KbS & Anchored Situps with a 1:00 rest between each for 3 total rounds.  Extra Credit is ARMS.

Goal: 300+ Reps.

Tuesday is Assess UB Push and a Breathe & Burn → Full Body Burn workout.  UB Push is Assess or Buildi to a heavy single.  Warmup is UB Push prep.  Workout Prep is Doubleunder & BMU review.   Workout is Ascending reps of Doubleunders with BMU after each set.  Extra Credit is Running.

Goal: <8:00.

Wednesday is a Breathe & Burn workout.  Warmup is Thruster prep.  Workout Prep is Thruster review & practice.   Workout is 100 Thrusters for time with 5 Burpees EMOM.  Extra Credit is Mobility.

Goal: <30:00.

Thursday is Deadlift and a Breathe & Burn workout.  Warmup is Deadlift prep.  Deadlift is Descending sets down to 3, building.  Workout Prep is Clean Progressions.   Workout is 4 rounds of Deadlifts, Box Jumps, & Power Cleans.  Extra Credit is Aerobic Recovery.

Goal: <12:00.

Friday is Assess Running and Lower Body Accessory.  Warmup is Running prep.  Workout Prep is Running review.   Workout is Assess Running.  Finisher is Lower Body Accessory.  Extra Credit is Core Accessory.

Goal: Level Up!

Saturday is Back Squat and Partner.  Warmup is Back Squat Prep.  Back Squat is Descending sets down to 3, building.  Workout Prep is  Movement review & demo.   Workout is Ascending reps of Db Snatch, Pullups, & Db Goblet Squats In Partners.  Extra Credit is Mobility.

Goal: Round of 50+.

Monday is Press and a Muscular Burn workout.  Warmup is Press prep.  Press is Building sets of 3.  Workout Prep is Db Push Press review.  Workout is 20 sec on/10 sec off alternating between Db Push Press & Hollow Body Rock.  Extra Credit is Running.

Goal: 400+ Reps/seconds.

Tuesday is a Heavy Breathing workout and Accessory.  Warmup is Hinge prep.  Workout Prep is Clean progressions.  Workout is 20 minutes with a 3k Row buy-in & ascending reps of Hang Power Cleans & Burpees over Bar with remaining time.  Finisher is Lower Body accessory.  Extra Credit is Mobility.

Goal: Round of 15+.

Wednesday is Bulgarian Split Squats and a Breathe & Burn workout.  Warmup is Split Squat prep.  BSS are building sets of 8 with a 30 sec Suitcase Hold between sets.  Workout Prep is Doubleunder review.  Workout is 4 rounds of Front Squats, GHD Situps, & Doubleunders with a 2:00 rest after each round.  Extra Credit is ARMS.

Thursday is a Breathe & Burn workout and Shoulder Accessory.  Warmup is General movement prep.

Workout Prep is Movement review.  Workout is 12 minutes of Db Snatch, Box Jumps, & HR Pushups, rest 3:00, then repeat.  Finisher is Shoulder Accessory.  Extra Credit is Running.

Goal: 7+ Total Rounds.

Friday is a Breathe & Burn workout.  Warmup is Clean & Pull prep.  Workout Prep is Movement review.  Workout is 3 rounds of Squat Cleans, Pullups, & Running.  Extra Credit is Mobility.

Goal: <35:00.

Saturday is Db Floor Press and a Breathe & Burn workout.  Warmup is UB Push prep.   Db Floor Press is Accumulating sets of 8.    Workout Prep is Suitcase Deadlift review.  Workout is 4 rounds of Suitcase Deadlifts, Suitcase Carries, & Abmat Situps.  Extra Credit is Glute Accessory.

Goal: <16:00.

Monday is a Breathe & Burn workout and Shoulder Accessory.   Warmup is UB Pull prep.   Workout Prep is CtB Pullup & TtB review & practice.    Workout is Descending reps of CtB Pullups & TtB with Shuttle Runs in between.   Finisher is Shoulder Accessory.   Extra Credit is Mobility.

Goal: <12:00.

Tuesday is Press and a Heavy Breathing workout.   Warmup is Press prep.   Press is Building sets of 5.   Workout Prep is Dumbbell movement review & practice.    Workout is 12 minutes of Db Snatches & Db Box Stepovers with Burpees every 4 minutes starting at 0.   Extra Credit is ARMS.

Goal: 5+ Rounds.

Wednesday is a Breathe & Burn workout.   Warmup is General movement prep.   Workout Prep is Doubleunder review & practice.    Workout is 30 minutes of Airbike, Air Squats, & Doubleunders.   Extra Credit is Running.

Goal: 2+ Rounds.

Thursday is Deadlifts and a Breathe & Burn workout.   Warmup is Deadlift prep.   Deadlift is Building sets of 3.   Workout Prep is Push Press review.    Workout is 4 rounds of Slam Balls, Deadlifts, Push Press, & a Run.   Extra Credit is Mobility.

Goal: <20:00.

Friday is a Breathe & Burn workout and Rotation Accessory.   Warmup is General movement prep.   Workout Prep is Movement review & practice.    Workout is 5 rounds of Box Jumps, Walking Lunges, & Anchored Situps.   Finisher is Rotation Accessory.   Extra Credit is Prehab Accessory.

Goal: <15:00.

Saturday is Pullups and a Breathe & Burn workout.   Warmup is UB Pull & Weightlifting prep.   Pullups are Building sets of 5.   Workout Prep is Clean Progressions.    Workout is 15 minutes, in partners, of Synch. Pullups, Partner Pushups, & Power Cleans.   Extra Credit is Running.

Monday is Press and a Breathe & Burn workout.  Warmup is Press & Lunge prep.  Press is Building sets of 8.  Workout Prep is Db OH Walking Lunge review.  Workout is 4 rounds of OH Walking Lunges & Burpees over Db.  Extra Credit is Shoulder Accessory.

Goal: <12:00.

Tuesday is a Heavy Breathing workout and Rotational Accessory.  Warmup is Jump Rope prep.  Workout Prep is Doubleunder review & practice.  Workout is Ascending reps of Doubleunders with a static Row after each set & a 1:00 rest between rounds.  Finisher is Rotational Accessory.  Extra Credit is Running.

Goal: <16:00.

Wednesday is Front Squat and a Breathe & Burn workout.  Warmup is Front Squat prep.  Front Squats  are Building sets of 3.  Workout Prep is Toes to Bar review.  Workout is Descending reps of Front Squats & Toes to Bar with a Run at the end of each round.  Extra Credit is Mobility.

Goal: <10:00.

Thursday is a Heavy Breathing workout and Knee & Hip Accessory.  Warmup is Unilateral movement prep.  Workout Prep is Dumbbell movement review.  Workout is 5 minutes of Db Power Cleans & Bodybuilders, a 2:00 rest, into 5 minutes of Db Snatches & Bear Crawls, a 2:00 rest, then repeat.  Finisher is Knee & Hip Accessory.  Extra Credit is ARMS.

Goal: Round of 16+.

Friday is Barbell Row and a Breathe & Burn workout.  Warmup is Barbell Row prep.  Barbell Row is Accumulating sets of 8-12 reps.  Workout Prep is Bar Muscleups review.  Workout is 4 rounds of Bar Muscleups & Wallballs.  Extra Credit is Running.

Goal: <10:00.

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

Goal: 15+ Rounds.

Monday is a Breathe & Burn workout and Shoulder Accessory.  Warmup is General movement prep.  Workout Prep is Dumbell movement review.   Workout is 20 minutes of Ring Pushups, Db Box Stepovers, & Db Snatches.  Finisher is Shoulder accessory.  Extra Credit is Mobility.

Goal: 7+ Rounds.

Tuesday is Assess UB Pull and a Breathe & Burn workout.  Warmup is UB Pull prep.  UB Pull is Assess.  Workout Prep is Kipping Pullup review.   Workout is Descending sets of Pullups with a 400m Run after each set.  Extra Credit is Core & Lower Body Accessory.

Goal: <12:00.

Wednesday is a Breathe & Brace workout.  Warmup is a Barbell complex.  Workout Prep is Clean Progressions & Thruster review, then build to workout weight.   Workout is 10 rounds of Burpees over Bar, Deadlifts, Power Cleans, Front Squats, & 1 Thruster.  Extra Credit is Rotation Accessory.

Goal: <13:00.

Thursday is Assess Rings and Assess N&C Endurance.  Warmup is Jump Rope & Rings prep.  Rings are Assess.  Workout Prep is Doubleunder review & practice.   Workout is Assess N&C Endurance.  Extra Credit is Mobility.

Goal: Level Up!

Friday is Power Snatch and a Breathe & Burn workout.  Warmup is Snatch prep.  Power Snatch is Build to a Heavy 2 reps.  Workout Prep is OH Squat review.   Workout is 5 rounds of Power Snatch, OH Squats, & Box Jumps.  Extra Credit is Glute Accessory.

Goal: <15:00.

Saturday is Back Squats and a Bodybuilding workout.  Warmup is Squat prep.  Back Squats are Building sets of 3.  Workout Prep is Movement review.   Workout is 10 rounds of SA Ring Rows, Arch-body Pulses, SA Db Floor Press, & Tuckups, switching sides with every round.  Extra Credit is ARMS.