Legion Programming

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...

Monday is  a Breathe & Burn workout and Core Accessory.   Warmup is Jump Rope & Hinge prep.   Workout Prep is Doubleunder & Kb Snatch review.    Workout is 8 rounds of Doubleunders, Kb Snatch, & Burpees over Kb.   Finisher is Core Accessory.   Extra Credit is Breathe & Mobilize. Goal : <25:00. Tuesday is   Squat Endurance and a Br...

Monday is Squat Endurance and a Muscular Burn workout.   Warmup is Squat prep.   Squat Endurance is Building to a moderate 20 reps Back Squat.   Workout Prep is Review & demo movements.    Workout is Ascending reps of WtD Box Stepups & Abmat Situps.   Extra Credit is Bodybuilding. Goal : <12:00. Tuesday is a Breathe & Burn workout and Core Accessory. &n...

Monday is a Heavy Breathing workout and Core Accessory.   Warmup is UB Pull & Squat prep.   Workout Prep is Pullup review & practice.    Workout is 20 minutes of ascending reps of Pullups & Burpees with 8 Air Squat EMOM.   Finisher is Core Accessory.   Extra Credit is U/L Endurance. Goal : Round of 12+. Tuesday is Assess UB Push and a Breathe & Burn wo...

Monday is Press and a Burn & Pump workout.   Warmup is Press prep.   Press is 4 sets of 3 rep, building.   Workout Prep is Push Press review.    Workout is 4 rounds of Push Press, Airbike, & WtD Plank with a 1 min rest between rounds.   Extra Credit is U/L Endurance. Tuesday is a Breathe & Burn workout.   Warmup is Weightlifting prep.   Workout P...

Monday is a Breathe & Burn workout.   Warmup is Weightlifting prep.   Workout Prep is Clean progressions.    Workout is 4 cycles of 5 minutes of Box Jumps, Deadlifts, Hang Power Cleans, & Front Squats.   Extra Credit is Mobility. Goal : 12+ Rounds. Tuesday is Press and a Breathe & Burn workout.   Warmup is Press & Squat prep.   Press is 4 sets of...

Monday is  Strict Press and a Breathe & Burn workout.   Warmup is Strict Press prep.   Press is 4 sets of 7 .   Workout Prep is Barbell movement review.    Workout is 5 rounds of GHD Situps, Push Press, & Rear Step Lunges.   Extra Credit is Durability. Goal : <12:00. Tuesday is a Heavy Breathing workout.   Warmup is General movement prep.   W...

Monday is Bulgarian SS and a Power Output workout .   Warmup is Squat prep.   Bulgarian SS is 4 sets of 6 building.   Workout Prep is Build to initial Squat weight.    Workout is 4 quick sets of Back Squats & Airbike for weight & effort.   Extra Credit is Durability. Tuesday is ASSESS UB Pull and a Breathe & Burn workout.   Warmup is UB Pull prep. &nb...

Monday is Pullups and a Breathe & Burn workout.   Warmup is General movement prep.   Pullups are 5 sets of 2 weighted Pullups.   Workout Prep is Review & practice kipping Pullups.    Workout is 12 minutes of ascending Russian KbS & Pullups.   Extra Credit is Durability. Goal : 140+ Reps. Tuesday is OH Squats and a Breathe & Burn workout.   Warmup...

Monday is Pullups and Muscular Burn .   Warmup is General movement prep.   Workout Prep is Rope Climbs & Pistols.   Pullups is 4 sets of 4 WtD Pullups building .    Workout is 15 minutes of Handstand Walk, Rope Climbs, & Pistols.   Extra Credit is Durability. Goal : 4+ Rounds. Tuesday is Breathe & Burn and Lower Accessory.   Warmup is Hip extension &a...

Monday is Pullups and a Breathe & Brace workout.   Warmup is UB Pull prep.   Pullups are 4 sets of 6 weighted Pullups.   Workout Prep is Clean progressions.    Workout is 6 rounds of Power Cleans, Chest to Bar Pullups, & Doubleunders.   Extra Credit is Durability. Goal : <15:00. Tuesday is SLIPS and a Powerbuilding workout.   Warmup is Shoulder & s...

Monday is a Breathe & Burn workout and Core Accessory.   Warmup is a Barbell Complex.   Workout Prep is Clean Progressions.    Workout is 2 minutes of 15 Power Cleans with AMRAP Burpees over Bar with remaining time, rest 1:00 , and repeat for 6 rounds.   Finisher is Core Accessory.   Extra Credit is Mobility. Goal : 30+ Reps. Tuesday is Press and a Bodybuilding →...

Monday is a Breathe & Burn workout and Assess Flexibility.   Warmup is General movement prep.   Workout Prep is TGU review & practice.    Workout is 4 rounds of TGU, Kb Pushpress, Suitcase DL, & Pushups.   Finisher is Flexibility Assessment.   Extra Credit is Kettlebell. Tuesday is Assess Front Squat and a Breathe & Burn workout.   Warmup is Squat...

Monday is Front Squats and a Breathe & Burn workout.   Warmup is Squat Prep.   Front Squats are Building sets of 3 .   Workout Prep is TtB & Thruster review.    Workout is Descending reps of Thrusters & Toes to Bar.   Extra Credit is Flexibility. Goal : <7:00. Tuesday is a Breathe & Brace workout and Lower Body Accessory.   Warmup is Deadlift p...

Monday it's a Heavy Breathing workout and Shoulder Accessory.   Warmup is Core & Singleunder prep.   Workout Prep is Doubleunder review.    Workout is 20 minutes with a Row buy-in with an AMRAP of Toes to Bar & Doubleunders in remaining time.   Finisher is Shoulder Accessory.   Extra Credit is Aerobic Recovery. Goal : 7+ Rounds. Tuesday is Front Squats and a B...

Monday is Front Squats and a Breathe & Burn workout.   Warmup is Squat Prep.   Front Squats are Building sets of 8 .    Workout Prep is Clean Progressions.    Workout is Descending sets of Power Cleans & Jumping Squats over BB.   Extra Credit is Flexibility. Goal : <13:00. Tuesday is a Breathe & Burn workout.   Warmup is General movement prep....

Monday is Assess Weightlifting and a Breathe & Burn workout.   Warmup is Weightlifting prep.   Weightlifting is Building to a heavy Power Snatch + Hang Snatch.   Workout Prep is Movement review & demo.    Workout is 5 rounds of Power Cleans, V-ups, & Pushups.   Extra Credit is Mobility. Goal : <10:00. Tuesday is Rowing Assessment and Shoulder Accessory....

Monday is Weightlifting and a Breathe & Burn workout.   Warmup is Weightlifting prep.   Weightlifting is Building to a Heavy Hang Cleans + Clean + Jerk.   Workout Prep is Review Burpees & Air Squats.    Workout is 16 minutes of Clean & Jerks, Burpees, & Air Squats.   Extra Credit is Mobility. Goal : 6+ Rounds. Tuesday is a Breathe & Burn .   W...

Monday is a Breathe & Burn workout.   Warmup is Gymnastics prep.   Workout Prep is BMU & Pistols review.    Workout is 3 rounds of BMU, Pistols, GHD Situps, and a 600m Run.   Extra Credit is Rowing. Goal : <20:00. Tuesday is Weightlifting and a Heavy Breathing workout.   Warmup is Weightlifting prep.   Weightlifting is Building to a heavy Power Snatch...

Monday is Weightlifting and a Breathe & Burn workout.   Warmup is Weightlifting prep.   Weightlifting is Building to a heavy 2 Cleans + 1 Jerk.   Workout Prep is Review Deadlifts & build workout weight.    Workout is 12 minutes of Deadlifts and Box Stepups.   Extra Credit is Durability. Goal : 4+ Rounds. Tuesday is Heavy Breathing and Core/Hip Accessory. &nbsp...

Monday is Assess Deadlift and Assess N&C Endurance.   Warmup is Deadlift prep.   Deadlift is Assess OR building to a heavy single.   Workout Prep is Doubleunder review & practice.    Workout is Assess N&C Endurance OR a Tabata of Doubleunders & Situps.   Extra Credit is Durability. Goal : Level Up!. Tuesday is a Breathe & Burn workout and Prehab Ac...

Monday is a Breathe & Burn workout and Lower Accessory.   Warmup is Squat & Pull prep.   Workout Prep is Rowing review & practice.    Workout is a 2k Row into 4 rounds of Wallballs & Burpee Pullups at the 10:00 mark.   Finisher is Lower body accessory.   Extra Credit is N&C Endurance. Goal : <20:00. Tuesday is Deadlift and a Breathe & Burn w...

Monday is Deadlift and a Full Body Burn workout.   Warmup is Deadlift prep.   Deadlift is Building sets of 5 .   Workout Prep is Clean progressions.    Workout is Descending reps of Power Cleans & Burpees over Bar.   Extra Credit is N&C Endurance. Goal : <9:00. Tuesday is a Breathe & Burn workout and Core Accessory.   Warmup is UB Pull & Wallba...

Monday is a Breathe & Burn workout.   Warmup is Ring Dip & Squat prep.   Workout Prep is Running & Doubleunder review.    Workout is 10 rounds of Ring Dips, Air Squats, & Doubleunders sandwiched between two 800m Runs.   Extra Credit is Mobility. Goal : <22:00. Tuesday is Deadlift and a Breathe & Burn workout.   Warmup is Deadlift prep.   De...

Monday is Deadlift and a Breathe & Burn workout.   Warmup is Hinge prep.   Deadlifts are Building sets of 10 .   Workout Prep is Clean Progressions.    Workout is 8 rounds of Hang Power Cleans & Toes to Bar.   Extra Credit is N&C Endurance. Goal : <7:00. Tuesday is a Heavy Breathing workout and Core Accessory.   Warmup is General movement prep. &nb...