Legion Programming8 Mar 2022

Week of 3-14-22

Monday is Squat Endurance and a Breathe & Burn workout. Warmup is Squat prep. Squat Endurance is Build to a moderate 20 Rep Back Squat. Workout Prep is Toes to Bar & Doubleunder review. Workout is 12 minutes of ascending Toes to Bar & 35 Doubleunders after each set. Extra Credit is Breathe & Mobilize.

Goal: Round of 15+.

Tuesday is Turkish Getups and a Breathe & Burn workout. Warmup is Hinge & Shoulder prep. Turkish Getups is Accumulating reps for 10 minutes. Workout Prep is HS Walk review. Workout is 6 rounds of American KbS, Bodybuilders, & a Handstand Walk. Extra Credit is Breathe & Mobilize.

Goal: <15:00.

Wednesday is Pullups and a Breathe & Burn workout. Warmup is UB Pull & Squat prep. Pullups are Building to a Heavy 2 WtD Pullups. Workout Prep is CtB Pullup & Goblet Squat review. Workout is an 800m Run buy-in and out with descending CtB Pullups & Goblet Squats in between. Extra Credit is Prehab.

Goal: <20:00.

Thursday is a Breathe & Burn workout and Core Accessory. Warmup is Unilateral prep. Workout Prep is Db Hang Snatch review. Workout is 5 rounds of Db Hang Snatch & Burpee Box Jump Overs with a 1:00 rest after each round. Finisher is Core Accessory. Extra Credit is Lactic Tolerance.

Goal: <15:00.

Friday is a Burn & Pump workout. Warmup is Squat & UB Pull prep. Workout Prep is Movement review. Workout is 5 sets of Reverse Lunges, Elev. Ring Rows, Glute Bridges, Db Curls, & Banded Lat Pulldowns with rest between each. Extra Credit is Breathe & Mobilize.

Saturday is Power Cleans and a Breathe & Burn workout. Warmup is Weightlifting prep. Power Cleans are a 10 min EMOM of 2 Power Cleans building. Workout Prep is Pushup & Air Squat review. Workout is 3 minutes of Power Cleans, Pushups, & Air Squats, repeating it 5 time with a 1:00 rest between AMRAPs. Extra Credit is UB Push.