Workout of the Day – Page 2 – LEGION Strength & Conditioning
 

A. E90s for 6 sets:
Jerk dip w/ pause in dip + Jerk drive + Split jerk w/ pause in receiving position
*Start moderate and build per set. Prioritize positions and speed over load.

B1. Push jerk
4×3; Touch-and-go; Rest 30s

B2. DB push press
4x30s; 20×0 tempo; Tough; Rest 2-3 min

C1. Strict weighted pull-up on rings
3×3-5; 20×1 tempo; Rest 30s

C2. Pendlay rows
3×8-10; 20×0 tempo; Rest 2-3 min

D. 5 sets:
2x(Squat clean + Front squat)
500m row @ 75%
2x(Squat clean + Front squat)
-Rest 2-3 min
Tough weight but no misses.

General warm up, 5-10 minutes of light aerobic work followed by 10-20 minutes of stretching and dynamic movement prep

A1. Prone Bench (45 degrees) TYI Raise – 3×5 each @2121 Tempo

A2. Shoulder CARs – 3×5 e/a (slow and controlled)

B. Push Press – 5×5 @31X1 Tempo; Rest 2 minutes

C. Strict HSPU – 30 reps for time or 3 minute AMRAP (whichever one comes first)

D. C2B Pull Ups – 30 reps for time or 3 minute AMRAP (whichever one comes first)

+

Sage 20
20 minute AMRAP
20 Thrusters @135/95-lbs
20 Burpees
20 Pull-Ups

General warm up, 5-10 minutes of light aerobic work followed by 10-20 minutes of stretching and dynamic movement prep

A1. 90/90 Hip Cars – 2×10 e/s (slow and controlled); Rest 30-sec

A2. TGU + Push Press + Windmill – 3×2+2+2 e/s; Rest 30-sec

B. Clean + Jerk – Build to a heavy complex that demonstrates good technique (10 minutes) then perform three drop sets at 90%

D. Clean Deadlift w/ 1-sec pause at power position – 3×3 @120% of today’s complex

+

5 Sets –
20m Suitcase Carry (L)
10 GHD Sit Ups
20m Suitcase Carry ®
10 Strict Toes to Ring

Rest Day

General warm up, 5-10 minutes of light aerobic work followed by 10-20 minutes of stretching and dynamic movement prep

A1. Depth Jump (16-12” onto 12-8”) – 3×3 (fast rebound off of the floor minimal contact time); Rest 60-sec

A2. Overhead RFESS – 3×8-12 e/l @2011 Tempo; Rest 60-sec

B. Power Clean – Build to a heavy single in 10 minutes

C. 10 minute AMRAP – 30 Power Cleans @45% + 30 Power Cleans @65% + AMRAP Power Cleans @85%

D1. Front Rack Axle Reverse Lunge – 2×10/leg @20X1 Tempo; Rest 1 minute

D2. Back Extension – 2×10 @2010 Tempo; Rest 2 minutes

+

3 Sets –
10-sec Max Assault Bike Sprint (measure peak wattage and RPM)
Rest to full recovery

+

200m Sled Push AFAP (don’t hold anything back)

General warm up, 5-10 minutes of light aerobic work followed by 10-20 minutes of stretching and dynamic movement prep

A1. Prone Bench (45 degrees) TYI Raise – 3×5 each @2121 Tempo

A2. Bear to Bridge – 3×5 e/s

B. Push Press + Push Jerk + Split Jerk – Build to a heavy complex

D. Strict Muscle Ups – 10 minutes of practice trying to link them together or accumulate 30 negatives

E. For Max Reps
30-sec Max Calorie Assault Bike @90%
30-sec Rest
30-sec Max KBS @32/24kg
30-sec Rest
30-sec Toes to Bar
Rest 3 minutes
x3

General warm up, 5-10 minutes of light aerobic work followed by 10-20 minutes of stretching and dynamic movement prep

A1. 90/90 Hip Cars – 2×10 e/s (slow and controlled); Rest 30-sec

A2. Single Leg RDL – 2×10 e/s; Rest 30-sec

B. Power Snatch + Hang Snatch – 10 minute EMOM @60-75%

C. Snatch Grip RDL – 3×10 @4020 Tempo

D. Back Squat – 5×3 @33X1 Tempo (nothing heavier than 75%)

+

For Time:
50/40 Calorie Row
50 Wallball
50/40 Calorie Assault Bike
50 Power Snatch @75/55-lbs

General warm up, 5-10 minutes of light aerobic work followed by 10-20 minutes of stretching and dynamic movement prep

A1. Prone Bench (45 degrees) TYI Raise – 3×5 each @2121 Tempo

A2. Shoulder CARs – 3×5 e/a (slow and controlled)

B. Push Press – Build to an 8RM; then perform 3×8 @90% of today’s weight

C. pHSPU – 5×4-5 @51X1 (slow eccentric working on efficient kipping)

D. Every 2 minutes for 30 minutes (5 sets)
1- Strict HSPU @80% of last weeks biggest set
2- Strict Ring Dips @80% of last weeks biggest set
3- Strict C2B Pull-Ups @80% of last weeks biggest set

+

10 minute AMRAP
10m Handstand Walk
5 Power Cleans @185/135-lbs
10m Handstand Walk
5 Front Squats @185/135-lbs

Rest 5 mins

For Time:
250m Row @500m Row PR Pace

Rest 5 minutes

10 minute AMRAP
5 Burpee Bar Muscle Ups
10 Thrusters @135/95-lbs
5 Burpee Ring Muscle Ups
15 Wallball @20/14-lbs

Rest 5 minutes

For Time:
500m Row For Time

General warm up, 5-10 minutes of light aerobic work followed by 10-20 minutes of stretching and dynamic movement prep

A1. 90/90 Hip Cars – 2×10 e/s (slow and controlled); Rest 30-sec

A2. TGU + Push Press + Windmill – 3×2+2+2 e/s; Rest 30-sec

B. Clean + Front Squat + Jerk – Build to a heavy complex that demonstrates good technique (10 minutes) then perform three drop sets at 90%

D. Deficit Clean Pull w/ 5-sec eccentric – 5×2 @115% of today’s complex

E. Back Squat – 5×8 @90% of W7D1 Back Squat

+

4 Sets –
20m Off-Set Front Rack/Farmers Carry (Heavy) L/R
10 Strict T2B

Rest Day

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