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1st July week programming

1st July week programming

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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24th June programming

24th June programming

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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17th June programming

17th June programming

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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10th June 2019 programming

10th June 2019 programming

Hey tribe

As always were excited to share the weeks programming going ahead

Our weeks overview video from the Level method team for 10th June 2019

https://vimeo.com/user56935998/review/340035258/19929cee29

@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

Monday -- A quick 10 minute warmup starts the session, preparing for jumping. Spend 20 minutes working on weightlifting skill & then building weight to prepare for the workout. Today it’s a high breathing interval workout with building clean and jerks within each set, and core work.  


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Tuesday the session starts with active mobility joint circles & partner mobility. There is a quick lat activation set before pullups, and movement specific work before the workout itself.   The workout starts with weighted pullups, then moves to a hard, fast, high powered (intense) shorter workout that includes pullups and front squats.  It should burn and should be very uncomfortable.    

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Wednesday -- The warmup is designed to activate core and inverted support muscles. This a higher skill day and includes inversion/core work --  L-sits and Handstand walking at the highest levels -- should be challenging -- followed by a longer muscular burning workout.

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Thursday --  The warmup is a very quick priming workout to prep for immediate transition to the strength portion.  This is a heavy backsquat day followed by a breathing & stamina work involving similar muscle groups.  It is a REPEAT from 2/4/19.


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Friday starts with a GAME and moves to doubleunder skills & drills with specific practice work. Today it’s a high breathing, fun & interesting workout with a buy-in & penalties. There are some muscular burning elements (stamina) in the 3 round portion.

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Sunday is dedicated exclusively to snatches. The warmup is designed to prep shoulders & midline, and moves right to snatch technique skills & drills followed by time to build. Then a partner snatch session with an EMOM requirement.


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

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Programming week 3rd june 2019

Programming week 3rd june 2019

https://vimeo.com/user56935998/review/338324480/f4b2705d57

Our weeks overview video from the Level method team for 3rd june 2019

@levelmethod

Below is the month overview for Uune

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This week we have Overhead Squats on Monday, Deadlifts on Tuesday, and Overhead Work on Thursday.
 

Monday has two parts -- Overhead Squats, then a 15-minute-high-breathing AMRAP that includes Running, Overhead Squats, and Burpee Box Jumps.  Start with a 10-minute warmup -- a 200m group run and stations.   Then review Overhead Squat w/PVC pipe.  Next partner up and use a light barbell or PVC to build 1 Overhead Squat and 1 Sots’ Press -- 5 sets.    Release to build to a heavy set of 3 reps (or level appropriate option) in 10 minutes.   Focus remains on smooth movement & stability.   No matter what level always feel stable throughout the lift -- do NOT push the weight.  Treat each PVC warm up set & rep the as if it was a max -- to maximize the effectiveness of the practice. Take your time, this is more about learning than it is about lifting weight. Move to the workout “Morpheus”, and remember that Breathing & Overhead Squats will determine success in this workout.

 

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Considering the run and the Burpee Box jumps, this workout will be Aerobic Power on the breathing side Vp(v), with some leg & shoulder fatigue (but not enough to be a limiter.) The OHS will be affected most by the breathing so stay at a steady pace on the 400m runs, so you can start the OHS immediately.  Don’t rush the burpee box jumps -- they should be done at the same relative pace as the run.

 

PRO TIP: keep breathing steady regardless of the movement. Maintain a consistent pace throughout and focus on unbroken stable OHS sets -- and you’ll have great success on this one.

          

Tuesday has two parts -- Deadlifts and a Superset of Weighted Pullups & Ring Dips -- “The Forge”.  Rarely do we have TWO muscular contraction-based elements in a single day.  Generally, we mix breathing in.  Brief your people on the NEED for high quality muscular contraction work, and approach today with the right mindset.  

 Start with a 3-part warmup of leg swings, then cone drills, and finally workout-specific activation.  20 minutes slotted for the Deadlifts for 12 reps. That rep range is uncomfortable, so make it the right kind. If   form is compromised, especially in back stability, drop the weight down. Get a tight grip before you start your set and move smooth through all reps.   For part two, spend 5 min activating the lats & shoulders, and 5 minutes reviewing movements & variations. 

This part is a simple combination Upper Body Pull Strength (electricity) via Weighted Pull-ups or variation and Upper Body Push Stamina (plumbing) via Ring Dips or variation.  Each set make the Pull portion a little harder -- pushing the muscular tension -- and focus on squeezing the bar or rings and maintaining tight body position.  Immediately move to a pushing variation where the goal is to hit at least 10 solid, controlled reps. Adjust the weight/difficulty to allow for QUALITY movement, and don’t work past the 1:15 mark (which may be possible for some on the early set). You don’t want to BURN OUT on the early sets by working the entire 2 minutes. You’ll need some rest to keep the Pullup Quality high. The lower levels will be on the Strength Endurance side for BOTH movements, which is good and expected and will build the capacity to hit heavier single reps when the time comes.  BLUE+ should add weight on the Pull-ups in each round … ending at something tough. Chase the burn on the AMRAP sets, but only with good technique -- do NOT push through bad technique to slop out a few extra reps.  

          

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Wednesday -- “Mother of Dragons” is a 20-minute-high breathing AMRAP.  The session starts with a warmup game (Huddle) and then a partner wall ball thruster portion.  Then review/ practice double-unders, with specific drills. Then review/rehearse movements. Although this is a “Chipper” workout, it falls into the Aerobic Power (Ventilation) category Vp(v). With this type, stick to a steady pace, and do NOT waver. Shoulder fatigue will come from excessive and unnecessary tension on Doubleunders and Wallballs.  RELAX the shoulders whenever possible. The reps ascend for the Wallballs & Row Cals, so you want to feel good when you get to the larger sets. Double-unders descend -- stay smooth & close to unbroken -- no more than two sets.  So the same with Wallballs, but note how legs feel deeper into sets. If you blow them out early, the rest of the workout will be sluggish. Sticking to the planned pace will avoid the rut, and the finish will be quicker than expected. Do NOT let this workout drag on.  No long rests keep the breathing rate HIGH.

             

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Thursday has two parts, Overhead Work, and a 3 Round KB workout  -- “Crash Bandicoot.”  Start with a 10 minute full-body station warmup. Then a Push Press Review with progressions. Each set of the overhead work is meant to be a Dynamic Effort -- fast, high quality.  Set up tight before every rep, and drive like it’s a one rep max attempt.  Be sure to hit a solid lockout position, and take your time between reps. You’ll be building 5-7 sets (as needed) in 10 minutes. Then move to a 12 minute KB Review and Reverse TGU Flow. The goal is to get familiar with the KB before hopping into “Crash Bandicoot” which has Stamina (plumbing) elements within Aerobic Power (high breathing). It will sneak up on you if you come out too hot.   

 

Approach this workout with caution -- start out smooth & steady to test the first round.   Be aware of grip fatigue into the second & third rounds -- it can come back to punish you later.  Avoid wasted reps by resting  just before the last Kb clean --  use that to begin the lunges.  Keep the kettlebell tight to the body on the lunges -- better front rack means easier lunges.  For the suitcase carry, note core & grip fatigue. Maintain an upright position through the entire 200m, & switch hands whenever necessary, but symmetrically.  Poor posture will result in sore backs the next day … and not good-sore.  

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Friday starts with technical weightlifting work, and a 2 round Barbell workout -- “Anarchy.”   We have a 10-minute circle warm up to get everything open, then front squat prep. Then a comprehensive Technique review & group progression. Keep weight to no more than 80%-85% (relative effort) & focus on crisp reps. This is meant to be more technique work for WHITE ORANGE; build to heavier than workout weight.  Get comfortable with the movements and carry it over into the workout. Then move to “Anarchy” and briefly review Barbell cycling concepts and Toes to Bar Technique.

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“Anarchy” is aerobic power with lots of Stamina -- 2 round workouts can be highly deceptive. This workout may have some strong lactic elements, so start slower than your initial instinct.  Do NOT be tempted to go unbroken on the first set of hang power cleans. This will blow out your grip & breathing, derailing the entire workout. It might feel nice while you’re doing it, but you’ll pay the price later.  Manageable sets with quick rests is best, keeping in mind that every minute brings 5 TTB and more core & grip fatigue.  Focus on quality movement & give yourself time between the end of a set and the start of the TTB. Patience in the first round will be the key in this one.

            

Sunday is “Skee Ball” -- a point-based partner workout.  First, a group & partner warm up on the longer side. Then review movements and point structure. “Skee Ball” is all about playing to your strengths -- sticking to a plan will give a big score.  Unlike most workouts, this does not fit into an energy system because you choose both the movements & the order.  When discussing strategy with your partner, create a “round” that you want to repeat. Both partners work at the same time.  Keep in mind that the points are awarded each time one partner does the prescribed reps -- so theoretically one partner can run the entire time & the other can accumulate reps.  Do not be afraid to get creative here with strategy, to maximize time & put up a BIG number.

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SATURDAY & SUNDAY usually mix things up a little for the boot-camps and team wod as seen below

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