Category: Workout Of the Day

The Steel Mags sorority is a national group established as a program by the Green Beret Foundation “GBF” with the goal of addressing the unique and critical needs of qualifying female family members of United States Army Special Forces soldiers.

As Members of the Legion Ladies, the 5th Group Chapter of the Steel Mags,

we wish to express our gratitude and support of the Legion by holding

“In Honor of the Legion, and Those Who Have Been Lost”

Fundraising Event.

This community workout event is being held to recognize and bring honor to those who serve and those who have paid the ultimate sacrifice.

May we never take our freedom for granted. 

This is a public event open to all ages, sizes, and athletic abilities. The workout is scalable to everyone and everyone is invited to join us in honoring the members of 5th Group.

All proceeds from this fundraiser will go to the Green Beret Foundation.

Fallen of the Legion WOD

25min partner WOD with vests
10 kb Swings (73/53)
10 Goblet squats (73/53)
10 Burpees
10 Box jumps
400m Partner plate carry (45/25)

CFE:

400m run
30 T2B
400m run
30 box jumps
400m run
30 plate G2OH
400m run,
30 wallballs
1600m run

CF:

A. Warm-up
B. Coach’s Flavor
C. Tabata
Hollow Rock
Superman
Chin-up Holds
Jumping Pull-ups

CFE:

10 rft:
200m run
30 double unders
10 GHD/MB sit-ups

CF:

A. Warm-up
B. Front Squat
2×2 @ 78%
2×2 @ 83%
2×2 @ 88%
C. 3 RFT
15 Wall Ball 20/14
15 Pull-ups
600M Run

CFE:

30m AMRAP
400m run
40 walking lunges
30 sit-ups
20 push-ups
10 burpees

CF:

A. Warm-up
B. CF Team Series Event 7
0:00-2:00 Max HSPU
2:00-4:00 Rest
4:00-6:00 Max Double-unders
6:00-8:00 Rest
8:00-10:00 1-rep-max back squat
C. EMOM 12
12 GHD Sit-ups
12 Alligator Rolls
12 Medball Russin Twists 20/14
:45 Plank

CFE:

5 X 800m run, 2 rope climbs, 1min rest
Then: 3 rft:
5 K2E
10 DB/KB thrusters
20 weighted Russian twists

CF:

A. Warm-up
B. Every :90 for 9 rds
Hang Squat Clean + Squat Clean + Split Jerk
Minute 1 – 73%
Minute 2 – 78%
Minute 3 – 83%
C. AMRAP 15
18 Cal Row
15 Bar Facing Burpees
12 T2B
9 Power Snatch 95/65

CFE:

2 X 600m run, 10 HSPU, 45 sec rest
3 X 400m run, 10 decline push-ups, 30 sec rest
2 X 300m run, 10 HR push-ups, 30 sec rest
Then: 10/1
KBS
Goblet squats

CF:

A. Warm-up
B. EMOM 12
Squat Snatch
Minute 1 – 3 Reps @ 70%
Minute 2 – 2 Reps @ 75%
Minute 3 – 1 Rep @ 80%
Minute 4 – Rest
C. 4 RFT
21 Deadlifts 135/95
15 Box Jump Overs 24/20
9 Push Jerks 135/95

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