Hey tribe

Here is this weeks programming. I hope you are all as excited to see how they feel

Our weeks overview video from the Level method is here

https://vimeo.com/user56935998/review/345523691/77de09f27b

@levelmethod

Here is the monthly over view

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This week we have Clean & Jerk on Tuesday, pull-ups on Thursday and deadlifts on Sunday.

Monday is a Breathe & Burn ChipperWarmup is in Partners alternating between Glutes and Core, then alternating between Lunges and Scap PullupsPrep is focused on Ring Muscle up technique.   Workout is a Breathe & Burn Chipper starting with Rowing and moving into Ring Muscleups, Burpees, Box Jumps, Situps, and finishing with a Run.   Extra Credit is Hip and Knee maintenance work                      

                Goal is <25:00


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Tuesday  is Clean and Jerks and then a Full Body Burn  workout -  Warmup starts with Kettlebell swings and Jump Rope, and moves to Fast Feet and Wall Squats.   Clean & Jerks begin with progressions for both movements and then 12 minutes to build to a quality single.  Prep is Doubleunder focused.   Workout is Full Body Burn with 30 Clean & Jerks with a jump rope penalty for any break in that set.  Extra Credit is Lower Body mobility.

                  Goal is <6:00


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Wednesday  is   Breathing & Muscle Burning Intervals and a Core Finisher - Warmup is a very fun game to get energy high & everyone sweating.   Prep is reviewing the basics of Air Squats & Pushups.  Workout is Breathing & Muscle Burning Intervals,  with high-output Bike/ski bouts, followed by Air Squats, and high-output Sled/Row, bouts followed by Pushups.   Finisher is Core work -- two holds and one new movement in the Pillar Press.  Extra Credit is Bodybuilding accessory Arm work.

                Goal is 250+ Reps


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Thursday  is Pullups and then a Breathe and Burn AMRAP -  Warmup is a Single-arm Db Complex.  Pullups begin with Lat Activation, then 15 minutes of accumulating sets of Weighted Pullups.  Prep is Kipping Pullup & Front Squat review.  Workout is 18 minutes of Running followed by high-rep Pullups & Front Squats.  Extra Credit is Bodybuilding accessory Glute work.   

                Goal is 3+ Rounds


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Friday  is a Shoulder & Ab Burn Workout and a Core FinisherWarmup is Shoulder & Scap focused for the Push Press.   Prep is Push Press Progressions with a PVC.  Workout is a Shoulder and Ab Burner with ascending reps of Heavier Push Press and GHD Situps.  Finisher is 3 Rounds of Flutter Kicks & Banded Good Mornings.   Extra Credit is Shoulder, Psoas, and Hip Mobility.

                Goal is <15:00


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Sunday  is Deadlifts and a Partner Workout Warmup is Posterior chain focused to prime for heavy Deadlifts.   Deadlifts start with a review and move into 15 minutes to accumulate sets of 5 reps.   Prep is a Wallball, Kettlebell Swing, & Tactical Lunge Review, with an emphasis on the Kettlebell movement.  Workout is Partners with Russian KbS, Wallballs, & Kb Tactical Lunges, accumulating reps in any order.  Extra Credit is Aerobic Recovery.  

                Goal is Finish


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And not forgetting our usual sweaty workouts for team wod and boot camps

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