Legion Programming

Monday is Pullups and a Breathe & Burn workout.  Warmup is UB Pull prep.  Pullups are Building sets of 2 Weighted Pullups.  Workout Prep is BMU review & practice.   Workout is 4 rounds of BMU & Db Walking Lunges.  Extra Credit is ARMS.

Goal: <6:00.

Tuesday is a Breathe & Burn workout.  Warmup is UB Push prep.  Workout Prep is Push Press & Ring Dip review.   Workout is 24 minutes of Push Press, GHD Situps, Ring Dips, & Running.  Extra Credit is Rotational Core Accessory.

Goal: 5+ Rounds.

Wednesday is Deadlift and a Heavy Breathing workout.  Warmup is Hinge prep.  Deadlifts are Building sets of 8.  Workout Prep is Review Russian KbS.   Workout is Every 5 minutes x 4: 20 Russian KbS into 500m Row.  Extra Credit is N&C Endurance.

Goal: <16:00 Total.

Thursday is a Breathe & Burn workout and Glute & Rotational Accessory.  Warmup is Front Squat prep.  Workout Prep is Front Squat & Box Jump review.   Workout is 5 rounds of Abmat Situps, Front Squats, & Box Jumps.  Finisher is Glute & Rotational Accessory.  Extra Credit is Breathe & Mobilize.

Goal: <13:00.

Friday is Strict HSPU and a Breathe & Burn workout.  Warmup is HSPU prep.  Strict HSPU is Accumulating sets of 5-8 reps.  Workout Prep is Clean progressions.   Workout is 14 minutes of Hang Power Cleans & Pushups with a 100m Run on any break.  Extra Credit is Shoulder Accessory.

Goal: 7+ rounds.

Saturday is a Breathe & Burn workout and Core Accessory.  Warmup is General movement prep.  Workout Prep is Toes to Bar & Doubleunder review.   Workout is a pyramid of Toes to Bar & Wallballs with a static set of Doubleunders at the end of each round.  Finisher is Core Accessory.  Extra Credit is Rings.

Goal: <13:00.

Monday is a Breathe & Burn workout and Core Accessory.  Warmup is General movement prep.  Workout Prep is Clean Progressions.   Workout is 15 minutes of Deadlifts, Wallballs, Power Cleans, Burpees, & Front Squat.  Finisher is Core Accessory.  Extra Credit is Glute Accessory.

Goal: 3+ Rounds.

Tuesday is Pullups and a Breathe & Brace workout.  Warmup is UB Pull prep.  Pullups is Building sets of 3 WtD Pullups.  Workout Prep is Running review & prep.   Workout is Descending reps of L-Pullups with a 400m Run after each set.  Extra Credit is N&C Endurance.

Goal: <12:00.

Wednesday is a Breathe & Burn workout and Shoulder Accessory.  Warmup is UB Push & Hinge prep.  Workout Prep is HSPU practice.   Workout is 12 rounds of HSPU, Box Jumps, & Russian KbS.  Finisher is Shoulder Accessory.  Extra Credit is Hip & Knee Prehab.

Goal: <20:00.

Thursday is Back Squat and a Bodybuilding → Deep Burn workout.  Warmup is Back Squat prep.  Back Squat is Building sets of 5.  Workout Prep is Movement review.   Workout is 3 rounds of 2 minutes of Rear Step Lunges and AMRAP Air Squats in remaining time, rest 1 minutes, then 2 minutes of Strict TtB & AMRAP Abmat Situps in remaining time, rest 1 minute.  Extra Credit is Breathe & Mobilize.

Goal: 150+ Reps.

Friday is a Heavy Breathing workout.  Warmup is General movement prep.  Workout Prep is Doubleunder review & practice.   Workout is a 1k Row Buy-in into descending reps of Db Snatch with 50 Doubleunders after each set into an 800m Run Buy-out.  Extra Credit is Mobility & Stability Accessory.

Goal: <25:00.

Saturday is Ring Dips and Muscular Burn workout.  Warmup is UB Push prep.  Ring Dips are Descending reps of WtD Ring Dips.  Workout Prep is Pistol review.   Workout is 6 rounds of Pistols, Ring Pushups, & CtB Pullups.  Extra Credit is Breathe & Mobilize.

Goal: <10:00.

Monday is Pullups and a Breathe & Burn workout.  Warmup is UB & LB Pull prep.  Pullups are Building sets of 4 Weighted Pullups.  Workout Prep is Clean progressions.   Workout is Ascending reps of Power Cleans & Pullups.  Extra Credit is N&C Endurance work.

Goal: <12:00.

Tuesday is a Heavy Breathing & High Tension workout and Core Accessory.  Warmup is General movement prep.  Workout Prep is Rowing review.   Workout is 90 sec intervals of Rowing, L-Sits, & Box Jumps for 4 rounds.  Finisher is Rotational core accessory.  Extra Credit is Breathe & Mobilize.

Wednesday is Floor Press and a Fully Body Burn workout.  Warmup is Push prep.  Floor Press is Accumulating sets of 5.  Workout Prep is Thruster review & build to workout weight.   Workout is 3 rounds of Thrusters, Pushups, & Running; with a 2:00 rest between rounds.  Extra Credit is ARMS.

Goal: <10:00.

Thursday is a Breathe & Burn workout and Glute Accessory.  Warmup is Hinge prep.  Workout Prep is Doubleunder review.   Workout is Ascending reps of Single arm KbS & Kb Box Stepups, and a static number of Doubleunders to finish each round.  Finisher is Glute Accessory.  Extra Credit is Ring work.

Goal: Round 24+.

Friday is a Breathe & Burn workout and Shoulder accessory.  Warmup is General movement prep.  Workout Prep is Toes to Bar review.   Workout is 20 sec on/10 sec off alternative between Burpees & Toes to Bar for 8 rounds, resting 2:00, then doing the same with Bodybuilders & Abmat Situps.  Finisher is Shoulder Accessory.  Extra Credit is Breathe & Mobilize.

Goal: 200+ Reps.

Saturday is Clean & Jerk and a Bodybuilding workout.  Warmup is Clean & Jerk prep.  Clean & Jerks are Building to a heavy Single.  Workout Prep is Movement review.   Workout is 3 sets of Barbell Rows & Ring Curls and 3 sets of Front Squats & Jumping Lunges.  Extra Credit is Glute Accessory.

Monday is a Breathe & Burn workout.  Warmup is UB pull & weightlifting prep.  Workout Prep is Clean Progressions & CtB Pullup review.   Workout is 10 rounds of CtB Pullups, Hang Power Cleans, & Doubleunders.  Extra Credit is Core work.

Goal: <18:00.

Tuesday is Assess Front Squat and a Full Body Burn workout.  Warmup is Squat prep.  Front Squat is Assess OR building to a heavy single for the day.  Workout Prep is Thruster review & practice.   Workout is 3 rounds of descending reps of Thrusters with a 200m run between each set.  Extra Credit is Breathe & Mobility.

Goal: <7:00.

Wednesday is a Heavy Breathing workout and Arms Accessory.  Warmup is Hinge & core prep.  Workout Prep is TtB & Kettlebell Swing review.   Workout is Intervals of Row & TtB, a 2:00 rest, into American KbS & Box Jumps, a 2:00 rest, and repeat.  Finisher is Arm Accessory.  Extra Credit is Glutes.

Goal: <17:00.

Thursday is Power Snatch and a Heavy Breathing workout.  Warmup is Snatch prep.  Power Snatch is a 12 min EMOM of 1 Power Snatch, building.   Workout Prep is Burpee review.   Workout is 10 rounds of Ground to OH & Bar-facing Burpees.   Extra Credit is Breathe & Mobility.

Goal: 8+ Rounds.

Friday is a Breathe & Burn workout and Core Accessory.  Warmup is General movement prep.  Workout Prep is Wallball review.   Workout is 5 rounds of Abmat Situps, Wallballs, Pullups, & a Medball Run.  Finisher is Core Accessory.  Extra Credit is Lower Body Accessory.

Goal: <20:00.

Saturday is Assess Flexibility and Assess Kettlebell.  Warmup is Hinge & push prep.  Flexibility is Assess OR Accumulate sets of Wall Squats, Squat Hold, & Butterfly Stretch.  Workout Prep is Kb Snatch & variations review.   Workout is Assess KB OR 10 min AMRAP of Kb Snatch & HR Pushups.  Extra Credit is Upper Body Accessory.

Goal: Level Up.

Monday is Front Squats and a Breathe & Burn workout.  Warmup is Front Squat prep.  Front Squats are Building sets of 3.  Workout Prep is Pistol review & practice.   Workout is 10 minutes of Pistols, Burpees over Bar, & Doubleunders.  Extra Credit is Rotational Accessory.

Goal: 5+ Rounds.

Tuesday is a Breathe & Burn workout and Lower Body Accessory.  Warmup is Hinge & Press prep.  Workout Prep is Kb Clean & Push Jerk review.   Workout is 5 rounds of Kb Cleans, Kb Push Jerks, & a Shuttle Run.  Finisher is Lower Body Accessory.  Extra Credit is Flexibility.

Goal: <14:00.

Wednesday is a Heavy Breathing workout.  Warmup is General movement prep.  Workout Prep is Pullup review & practice.   Workout is a 5 min AMRAP of Cal Bike/Row/Ski, a 1:00 rest, into 5 minutes of Pullups, Tuckups, & Box Stepups, rest 1:00, for 3 total rounds.  Extra Credit is Lateral Accessory.

Goal: Cals Vary, 12+ Rounds.

Thursday is SA Kb Floor Press and a Muscular Burn workout.  Warmup is Press & Squat prep.  SA Kb Floor Press is Accumulating sets of 8-12 reps.  Workout Prep is TGU review & practice.   Workout is 12 minutes of TGU, Ring Pushups, & Goblet Squats.  Extra Credit is Shoulder Accessory.

Friday is a Breathe & Burn workout.  Warmup is Weightlifting prep.  Workout Prep is Clean progressions & build to workout weight.   Workout is 4 rounds of Deadlifts, Power Cleans, & Hang Power Cleans with a 400m Run to finish each round.  Extra Credit is Flexibility.

Goal: <20:00.

Saturday is Overhead Squats and a Breathe & Burn workout.  Warmup is OHS prep.  Overhead Squats are Building to a heavy set of 3.  Workout Prep is TtB review.   Workout is Descending sets of OHS & TtB.  Extra Credit is Rotational Accessory.

Goal: <8:00.