Hey tribe

Here is the weeks programming. Hope you guys enjoy this week to come

Our weekly overview video is here

https://vimeo.com/350832268/4d1153bfd6

@levelmethod

Here is the monthly overview

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This week we have     Front Squats to a Heavy set of 5 on Wednesday, Strict Press to a Heavy set of 5 on Friday, and a Clean & Jerk Complex on Saturday.


Monday is a Deep Burn Workout.  Warmup is a Partner relay “race”.  Prep is movement and strategy review.   Workout is a Crossfit Classic with big sets of gymnastics movements and rest after each round.   Extra Credit is Shoulder Girdle mobility.                     

                Goal is <35:00.


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Tuesday is a Heavy Breathing Workout.  Warmup is Rowing Speed Golf.  Prep is American Kettlebell Swing review and Practice, then Rowing for Cals review.   Workout is 20 minutes starting with 8 minutes of rowing then rounds of Kettlebell Swings, Jump Rope, and Running.  Extra Credit is Arms.                     

                Goal is 100+ Cals, 4+ Rounds.


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Wednesday is Front Squats, a Full Body Burn workout, and a Core Finisher.  Warmup is Core Pep and Squat mobility.  Front Squats are 4 sets of 5 building.  Prep is Review and Demo Burpees over Bar.   Workout is Fast, Front Squats and Burpees for 5 Rounds.  Finisher is Accumulating L-sit Holds.  Extra Credit is Flushing and Lower Body mobility.                     

                Goal is <8:00.


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Thursday is a Burn & Breathe Workout.  Warmup is quick 30s intervals to practice for the workout.  Prep is Deadlift Review & GHD Situp Review.   Workout is 1 minute Intervals of Airbike, Deadlifts, and GHD Situps with 30s rest in between .  Extra Credit is Core.                     

                Goal is 200+ Reps.


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Friday is Strict Press and a Breathe & Burn Workout.  Warmup is a Dumbbell Complex.  Strict Press is building to a Heavy 5 in 4 Sets.  Prep is Review and Practice Dumbbell Movements.   Workout is two 10 minute AMRAPs with Dumbbells movements and Wallballs.  Extra Credit is Shoulder Mobility.                     

                Goal is 2+ Rounds (each interval).


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Sunday is a Clean & Jerk Complex and a Heavy Breathing Workout.  Warmup is an Indian Run and Junkyard Dog.  Clean & Jerks are a Complex with a Clean, Hang Clean, and 2 Jerks.  Prep is Bar MU Review.   Workout is Descending reps of Clean & Jerks and Bar MU with a 400m Run between rounds. Extra Credit is Posterior Chain Accessory.                     

Goal is <10:00.

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And not to forget our weekend fun

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