Hey tribe

As always were excited to share the weeks programming going ahead

Our weeks overview video from the Level method team for 24th June 2019

https://vimeo.com/user56935998/review/342801059/b829209738

@levelmethod

Below is the month overview for June

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This week we have Power Cleans on Tuesday, Strict Press/SHSPU on Thursday, and Pullup on Sunday


Monday is Heavy Breathing & Core.   Warmup: 8 minutes alternating between 15 sec ascending difficulty row/bike/run, and 45  sec elbow planks.   Prep for workout with running drills.   Workout is 18-15-12-9, consisting of Burpee Box Jumps & running.  Core Finisher is a tabatta mash of Hollow Rock and Arch Body Holds.  Extra Credit is lower body SMR & Mobility.

Goal is <15:00

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Tuesday is Powercleans and then a Breathe & Burn workout. Warmup is Kettlebell focused (for hip drive activation) & ascending height box jumps.  Powercleans start with Clean progressions and then accumulate 6-8 sets of Powerclean Variation.  Workout is a 16 min AMRAP -- Cindy rounds & Power Cleans.   Extra Credit is accessory core work w/ stability elements .                   

              Goal is 3-4 rounds


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Wednesday is a two station interval workout of 1) Breathe and 2) Breathe & Burn.  Warmup is in partners:  1200m run easy relay … partner A runs while partner B does swings & squats.   Prep is Rowing technique.  Workout is alternating stations of Rowing, and Situps & KB on  the 4 minute mark.  Extra Credit is upper body push  therapy/mobility/preparation for Thursday’s work.                   

Goal is N/A

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Thursday is a Strict Press and then a Muscular Burn workout.  Warmup is in partners focused on shoulder mobility & activation.  Strict Press starts with review, press specific preparation, and then accumulate 4-6 sets in 10 minutes.  Prep workout with  doubleunder technique & drills.   Workout is 5 rounds of HSPU & Doubleunders.  Extra Credit is Flush & upper body mobility.        

Goal is <8:00


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Friday is a Breathe & Burn workout.  Warmup is full body and Medball focused.  Prep is deadlift review and then 2-4 sets of ascending warmup sets.  Workout is a pyramid scheme of running, Deadlifts, Wallballs & Stepups.  Extra Credit is SMR for glutes, quad & t-spine.                  

Goal is <30:00

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Sunday  is a Partner workout.  Warmup is 400m indian run followed by  a group full body mobility & activation.  Pullups start with Lat Activation and moves to 10 minutes to build to heavy 5.  Prep workout  with review of each movement, emphasize shoulder stability.  Workout is a 20 minute Partner AMRAP of Toes To Bar,  Db Snatches &  Single-arm Db OH Squats.  Extra Credit is lower body accessory work.                   

Goal is N/A

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

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