Workout of the Day – LEGION Strength & Conditioning
 

3 sets:
15 chest-to-bar pull-ups
10 box jump overs (24”) – no rebound
15 kipping handstand push-ups
10 box jump overs (24”) – no rebound
-Rest 2 min
*Increasing pace per round. Start moderate and build from there.
+
(Rest 5-10 min)
+
20 min @ high effort:
30s DB snatches, alternating (70)
-Rest 30s
30s DB snatches, alternating (50) – mid-air switch
-Rest 30s
30s Russian KB swings (53)
-Rest 30s
30s bird dogs (controlled)
-Rest 30s
30s assault bike @ 75%
-Rest 30s
+
(Rest 5-10 min)
+
20 min @ high effort:
30s burpees, 6” target
-Rest 30s
30s burpees
-Rest 30s
30s burpees, no push-up
-Rest 30s
30s air squats – moderate pace
-Rest 30s
30s rowing @ 75%
-Rest 30s

A. Squat clean + Front squat x2
Build to a tough complex for today in 10 min

B. E3min for 3 sets:
6 deadlifts @ 50-60%
*Reset each rep. Focus on squeezing off the floor with speed and tension.

C. E45s for 3 sets:
1st: 30s calf raises, right
2nd: 30s calf raises, left
3rd: 30s single-leg wall sit at parallel, right
4th: 30s single-leg wall sit at parallel, left
5th: 30s pulse ups

D. 10 min:
100’ sandbag bear hug carry (heavy)
10 sandbag squats
20 step-ups, alternating (24”)

Rest Day

20 min @ 75%:
100’ bottoms-up waiter’s walk, right
50 single-unders
100’ bottoms-up waiter’s walk, left
50 single-unders
500m row w/ damper @ 1
+
(Rest 5 min)
+
20 min:
30s assault bike @ 50%
30s assault bike @ 75%
30s assault bike @ 85%
20s assault bike @ 90+%
10s spin down
*Roll on and off between paces – gradually move from one pace to the next.
+
(Rest 5 min)
+
20 min @ 75%:
100’ bear crawl
10/side hip airplanes
10 bird dogs @ 2020 tempo
10 dead bugs @ 2020 tempo
1 mile assault bike

A. Double overhand deadlift, no hook grip
5×3; 31×1 tempo; Building; Rest 2 min

B. EMOTM 10:
15s back rack hold
*Heavy.

C1. Glute-ham raises
3×10-12; 40×0 tempo; Rest 30s
C2. DB death march (moderate)
3x45s; Rest 2 min

D. 10 min:
100’ double KB front rack hold (tough)
100’ suitcase carry, right (tough)
100’ suitcase carry, left (tough)

A. Split jerk w/ 1s pause in dip and in receiving position
5×1.1; Building; Rest 90s
*Start moderate and build per set. Prioritize positions over load.

B. 3 sets of the complex:
Strict ring muscle-up + 3-5 strict ring dips + Kipping ring muscle-up + 3-5 kipping ring dips
-Rest as needed

C1. Strict weighted chest-to-bar pull-ups
3×3-5; 20×1 tempo; Rest 30s
C2. Double DB bent over rows
3×8-10; 20×0 tempo; Rest 2-3 min

D. 5 sets:
500m row @ 75%
5 squat cleans (reset each rep)
-Rest 2-3 min
*Squat clean weight should be tough but no misses

3 sets:
15 chest-to-bar pull-ups
10 box jump overs (24”) – no rebound
15 kipping handstand push-ups
10 box jump overs (24”) – no rebound
-Rest 2 min
*Increasing pace per round. Start moderate and build from there.

+
(Rest 5-10 min)
+
20 min @ high effort:
30s DB snatches, alternating (70)
-Rest 30s
30s DB snatches, alternating (50) – mid-air switch
-Rest 30s
30s Russian KB swings (53)
-Rest 30s
30s bird dogs (controlled)
-Rest 30s
30s assault bike @ 75%
-Rest 30s

+
(Rest 5-10 min)
+
20 min @ high effort:
30s burpees, 6” target
-Rest 30s
30s burpees
-Rest 30s
30s burpees, no push-up
-Rest 30s
30s air squats – moderate pace
-Rest 30s
30s rowing @ 75%
-Rest 30s

A. Squat clean + Below-the-knee squat clean + Above-the-knee squat clean
Build to a tough complex for today in 10 min

B. E3min for 3 sets:
5 deadlifts
*Reset each rep.

C. E45s for 3 sets:
1st: 30s calf raises, right – 2” platform
2nd: 30s calf raises, left – 2” platform
3rd: 30s single-leg wall sit at parallel, right w/ single-arm KB front rack hold
4th: 30s single-leg wall sit at parallel, left w/ single-arm KB front rack hold
5th: 30s alternating pike touches

D. 10 min:
10/side single-arm Russian KB swings (70)
50’ burpee broad jumps
30s hang from rope
10/side rear-foot elevated split squats, unloaded

Rest Day

20 min @ 75%:
10 burpees, no push-up
50 reverse single-unders
10 scapular push-ups
30s hang from rings
500m row w/ damper @ 1
+
(Rest 5 min)
+
20 min
30s assault bike @ 50%
30s assault bike @ 75%
30s assault bike @ 85%
20s assault bike @ 90+%
10s spin down
-Into
30s assault bike @ 50%
30s assault bike @ 75%
20s assault bike @ 90+%
40s spin down
*Roll on and off of paces.
+
(Rest 5 min)
+
20 min @ 75%:
50 assault bike calories
50 row calories
50 step-ups, alternating (20”)

< Older Posts