Hey tribe

As always were excited to share the weeks programming going ahead

Our weeks overview video from the Level method team for 1st July 2019

https://vimeo.com/user56935998/review/344196075/797e8ba6a4

@levelmethod

Below is the month overview for July

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This week we have  Snatches on Monday, Front Squats on Wednesday and Push Press on Friday. 

Monday is Snatches & then a Full Body BurnWarmup is an 8 min prep for snatching with a focus on shoulders, scap & pec mobility.  Snatches start with progressions (plenty of time here) --  then 12 minutes to build high quality reps.   Workout is a 3 round Full Body Burn,  of Thrusters & Burpee over Bar.   Extra Credit is flushing  on the airbike,  coupled with lower body flexibility.               

Goal is <6:00


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Tuesday is  a Heavy Breathing workout -  Warmup is line drills to increase  overall mobility & to warmup the lower body for running & doubleunders.   Prep is Double-under practice & drills  for 10 minutes. Workout is four 5-minute intervals,  separated by 1 minute rests.   Each set is either a Row/Bike  or a Run buy in,  followed in the remaining time by reps of Doubleunders & Box Jumps respectively.   Core Finisher is 3 rounds for quality of Tuckups & weighted planksExtra Credit is bodybuilding accessory work.

Goal is 350

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Wednesday  is  Front Squats and then a Deep Muscle Burn workout -   Warmup is designed to open up squatting mobility and to activate the core & prime the midline for Front Squats.  Front Squats start with front rack specific prep, then we move to 4 sets of 5-8,  depending on Level.  Plenty of time here to prioritize quality.   Workout is a 15 minute AMRAP  of higher-rep push ups, Db Snatches & Air Squats. Extra Credit is ascending minute-stations  between Row and Run/Jog that will work as a flush (breathing through nose only).

Goal is 3 + 20

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Thursday  is a Breathe & Burn workout followed by a Core Finisher -  Warmup is a quick run followed by a quick game.  Prep is Deadlift focused. Review technique and build to workout weight.  Workout is a 20 minute Breathe & Burn AMRAP of Deadlifts, Burpee Pullups, Russian Kbs & Running.  

 Core Finisher is accumulating Plank on elbows with a partner. Extra Credit is SMR focused on regions worked. 

Goal is 6-7 rounds


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Friday  is Push Press and then a Breathe & Burn Girl Benchmark workout “Karen”.   Warmup is with a partner and medball.  Push Press starts with movement review & progressions, then a 12 minute build,  depending on Level.   Workout is 150 Wallballs for time.  Extra Credit is bodybuilding accessory work for   Arms

Goal is <8:00

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Sunday  is  a Partner workout followed by a Shoulder & Core Finisher -   Warmup will activate & prime scaps with isometric exercises.  Prep is arch-hollow swing & movement review.  Workout is a 24 minute Partner workout with Box Jumps, American Kbs &  ascending pullupsShoulder & Core Finisher is 8 minutes of high-quality movement through Kb Windmills, Single-arm Kb Z-Press & Banded Pull Aparts.  Extra Credit is Flushing with the row coupled with mobility 


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

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