Hey tribe

As always were excited to share the weeks programming going ahead

Our weeks overview video from the Level method team for 17th June 2019

https://vimeo.com/user56935998/review/341433480/26f1e4184c

@levelmethod

Below is the month overview for June

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This week we have Weighted Pullups on Tuesday,  Heavy Backsquats on Thursday and Snatch work on Sunday


This week we have Push Jerks on Monday,  DB/KB Row on Wednesday & Front Squats on Friday


Monday starts with 10 minutes for a partner warmup -- rowing, while the other does shoulder stability work.  Spend about 20 minutes on Push Jerks -- a 5-8 min technique review,  then 12 min to build. Then the workout, “Rushmore” -- a two-part  15 min AMRAP: first,  a 1K row, “Lungs & Burn”, and second, a “Muscular Burn” workout consisting of Push Press, Pullups & Air squats.  Extra credit is upper body mobility.   Goal is into round 25


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Tuesday starts with a quick 3 min bike or row, then a dynamic prep with Junkyard Dog. Next, 12 minutes of weightlifting technique review,  and a 10 min build of a complex -- consisting of movements in the workout.  The workout is “Vesuvius” -- “Breathing & Bracing” in three couplets: Doubleunders plus some weightlifting movement to get the lungs pumping -- switching on the 7 min mark.  Finally, extra credit is lower body mobility.   Goal is <12:00 total work time

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Wednesday starts with a game,  then lat & core activation -- 20 min to review & do

DB/KB rows,  4 sets of 15-20 reps.   Then the workout, “Stormbreaker” -- a short, high powered “Deep Body Burn” of DB Thrusters &  Airbike Cals.   Extra credit is high quality therapeutic movements w/ flushing.   Goal is <6:00

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Thursday starts with line drills to prep running;  then 20 minutes for Technique -- Toes to Bar,  Box Jumps & Running.  Then move to “The Railroad” -- a “Lungs” workout  with core endurance  -- the Toes, Jumps & Runs  we already prepped.   The finisher is 4 rounds of high quality shoulder activation & stability.  Extra credit targets lower body flexibility & abs.   Goal is <11:00


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Friday starts with a circle warmup --  joint mobility & general body prep.  Next, building to high-tension Front Squat reps.   Then “Night’s Watch” -- a 15 minute “Lungs & Burn” workout of moderately loaded Front Squats & Burpee Pullups.  Extra credit is flushing, quad SMR, and tricep accessory.   Goal is 8+

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Saturday starts with a game, then partner wallball drills.  Move right to “Royale with Cheese” -- a long “Muscular Burn” with a 30 min Cap.  The finisher is an accessory 8 minute AMRAP focused on core & grip.  Extra credit is muscular accessory work focused on biceps -- to balance out the earlier work.  


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The usual weekend sweaty madness for boot-camp and team wod

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