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

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. Elevated Bridge Rocks – 3×10

B. Split Press – 3×3 @21X1 Tempo (build to a tough set keeping positions correct especially in the legs)

C. Behind the Neck Jerk – Build to a tough set of five (Heavier than last week)

D. Behind the Neck Jerk – 5×3 @90% of today’s five with a pause in the catch

+

16 minute EMOM
Odd – 15/12 Calorie Row
Even – 12 C2B

Rest 5 minutes

16 minute EMOM
Odd – 12/9 Calorie Assault Bike
Even – 10/7 Strict HSPU

+

3 Sets –
10 Barbell Z-Press
10 Barbell Bent Over Row
20 Prone Snow Angels

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 Arm Dumbbell Overhead Squat – 2×5 e/a @41X1 Tempo (movement focus heavier than last week); Rest 30-sec

B. Snatch Warm Up (perform this every minute on the minute, 10 minutes)
Perform the following movements for 2×3 before moving to the next movement. Pause for 3-sec in the starting position and the overhead/catch position for each movement. Load should be light 55-95-lbs
Snatch High Pull
Muscle Snatch
Power Snatch (catch in quarter squat)
Power Snatch (catch at parallel)
Snatch

C. Snatch – Build to a heavy single that demonstrates good technique (10 minutes)

D. Snatch – Every 90-sec for 15 minutes (10 rounds); 1 Snatch + 1 Overhead Squat @90-100% of today’s heavy single

E. Back Squat – Build to 10RM;; then perform 3×10 @90% of today’s weight

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5 Sets –
60-sec Assault Bike @ last week’s RPM +1
24 Wallball @20/14-lbs
12 Power Snatch @95/65-lbs
Rest 2 minutes

*Record Calories and times for each set

Rest Day

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 heavy set of ten (heavier than last week but not a true 10RM); then perform 3×10 @90% of today’s weight

C. Strict Muscle Up – 5×1.1.1 (Rest 10-sec b/w reps); Rest 3 minutes

D1. Bar Dips – 4×8-10; Rest 60-sec

D2. Strict Toes to Bar – 4×8-10; Rest 60-sec

D3. Legless Rope Climb + Rope Climb – 4×1+1; Rest 60-sec

+

20 minute AMRAP
15/10 Calorie Assault Bike
50m Farmers Carry (Heavy)
10 D-Ball Cleans @150/100-lbs

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 Arm Kettlebell Front Squat + Single Arm Push Press + Single Arm Kettlebell Windmill – 2×5+5+5; Rest 2 minutes

B. Clean and Jerk Warm Up (perform this every minute on the minute, 10 minutes)
Perform the following movements for 2×3+3 before moving to the next movement. Pause for 3-sec in the starting position and the catch position for each clean and overhead movement. Load should be light 55-95-lbs
Muscle Clean + Push Press
Power Clean + Push Press
Power Clean + Power Jerk
Clean + Jerk

C. Clean + Front Squat + Jerk – Build to a heavy 1+1+1 complex that demonstrates good technique (10 minutes)

D. Clean + Jerk – Ev90-sec x 10 (15 minutes); Clean Pull + Clean + Jerk @90% of today’s max complex

E. Back Squat – 4×10 @90% of W1D1’s Back Squat

F. Romanion Deadlift – 4×6-8 @31X1 Tempo

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3 Sets – (18 minutes)
90-sec Assault Bike @80%
90-sec Off
90-sec Row @80%
90-sec Off

5 Sets – (20 minutes)
60-sec Assault Bike @82%
60-sec Off
60-sec Row @82%
60-sec Off

7 Sets – (14 minutes)
30-sec Assault Bike @85%
30-sec Off
30-sec Row 85%
30-sec Off

Use similar paces to last week, if you are feeling good then make sure you hit the same 500m/split and RPM/Watts per interval – if you are feeling tired then reduce by 2-sec on the Row and about 2 RPM on the Assault Bike.

Rest Day

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

A1. Seated Box Jump – 3×4 to a semi challenging height

A2. Single Leg Romanian Deadlift – 3×5-8 @3111 Tempo (movement focus heavier than last week)

B. Power Clean – 4×1.1 (rest 5-sec b/w singles); Rest 3 minutes (start at 82% and build demonstrating good technique)

C. Deadlift – Build to a tough set of ten reps with perfect hip/back mechanics (heavier than last week but not a true 10RM)

D. Overhead Rear Foot Elevated Split Squat – 3×6 e/l @31X1 Tempo

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6 Sets –
Row 200m @100%
10 Dbl Kettlebell Clean and Push Press @2×24/16kg
Rest 4 minutes

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. Elevated Bridge Rocks – 3×10

B. Split Press – 3×4 @21X1 Tempo (build to a tough set keeping positions correct especially in the legs)

C. Behind the Neck Jerk – Build to a tough set of five (Heavier than last week)

D. Behind the Neck Jerk – 5×3 @90% of today’s five with a pause in the catch

+

14 minute EMOM
Odd – 15/12 Calorie Row
Even – 12 C2B

Rest 5 minutes

14 minute EMOM
Odd – 12/9 Calorie Assault Bike
Even – 10/7 Strict HSPU

+

3 Sets –
10 Half Kneeling S/A Press
10 S/A Row
15 Banded Face Pulls

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 Arm Dumbbell Overhead Squat – 2×5 e/a @41X1 Tempo (movement focus heavier than last week); Rest 30-sec

B. Snatch Warm Up (perform this every minute on the minute, 10 minutes)
Perform the following movements for 2×3 before moving to the next movement. Pause for 3-sec in the starting position and the overhead/catch position for each movement. Load should be light 55-95-lbs
Snatch High Pull
Muscle Snatch
Power Snatch (catch in quarter squat)
Power Snatch (catch at parallel)
Snatch

C. Snatch – Build to a heavy double that demonstrates good technique (10 minutes)

D. Snatch – Every 90-sec for 15 minutes (10 rounds); 1 Snatch Pull + 1 Snatch @90-100% of today’s heavy double

E. Back Squat – Build to heavy set of ten (heavier than last week without being a true 10RM); then perform 3×10 @90% of today’s weight

+

4 Sets –
60-sec Assault Bike @ last week’s RPM +1-2
24 Wallball @20/14-lbs
12 Power Snatch @95/65-lbs
Rest 2-3 minutes

*Record Calories and times for each set

Rest Day

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