7 minutes: Pizza Box Game – penalty is 5 airsquats, 3 burpees
+ 10 minutes: Wallsquats, high quality, slow and controlled 10 reps Technique: Quick review doubleunder and hang power clean
8 minutes: Pec Mobility w/ Lacrosse Ball or Tennis Ball
8 minutes: Squat Mobility
+
6 minutes at smooth, EASY pace:
3 pushup
5 goblet squat
5 situps
15 box stepups low box
7 Minutes: PVC Pipe Game
+
10 minutes: Quick powerclean review (for all levels)
before Pv: review and warmup thrusters and burpees
Mobility:
SMR Glutes 2 min e/s
Couch Stretch 60s e/s
+
5 Inch worms w/ 3 Air Squats between
15 RKBS Light
10 Bodybuilders
15 RKBS Heavier
10 Wallballs
15 Jumping Pull-ups
10 Air Squats 3s pause at bottom
20 Walking Lunge
10 Cossack Squats e/s
10 Windmill e/s
+
4 min smooth run, bike or row – focus on breathing and getting deep, full breaths.
Mobility: Lats with SMR tools – 5 minutes
+
400m Jog
+
Tic-Tac toe game
+
10 Scap Pull-ups
10 Scap Push-ups
10 Ring Rows
15 Air squats
10 Push-ups
Back Squat (Goblet Squats if <YIII on Squat Endurance)
3×12
2min rest b/t sets
Notes: this is Strength Endurance. Warmup with a bar, build the weight until you’re at a comfortable set of 12 weight. Build each set so the last set is tough. Try to rest as close as possible to 2 minutes.
25 minute Cap
40-30-20-10
Push-ups->Box Push-ups
Goblet Squats 53/35->35/26->26/18->AS
Sit-ups->Band Assisted
Notes: this should burn your muscles and fatigue them. This system is considered Stamina in the Level Method.
12 minute EMOM (Level based on WL)
Notes: for most people this will be skill work where you work on refining your movements on each movement. But conventionally this is considered CPE, and in the higher levels will hit that system.
30s on/30s off
1: Wall-Balls
2: Cal Row
3: Russian KBS
4: Jumping Pull-ups
x6
Notes: in the Level Method this system Aerobic Power Endurance (APE) and has bouts of work followed by rest. In this case, 30s on, 30s off. Breathing should be primary focus here and heart rate should be high throughout.
30 min
20 Front Squats 75/55
30 Jumping Lunges
250m Row/200m run
30 Deadlifts 75/55
15 Ring Rows 2010
250m Row/200m run
10 Push-ups 3030->Box->No tempo Box
15 Banded Tricep Push-down
250m row/200m run
Notes: this is an interesting one, and a mainstay in building a solid foundation. You’ll notice that there are focused areas followed by “flushing”. Front squats and jumping lunges, as an example, is followed by 250m row. The goal here is to push your sets to BURN and then flush with a row or run. You should be 100% focused on quality of movement.
On ring rows, you’ll notice 2010, that is a tempo, and means 2 seconds descent, 0 second hold, 1 second ascent, 0 second hold.
800m run
5 Rounds Cindy
600m run
4 Rounds Cindy
400m run
3 Rounds Cindy
200m run
Cindy
5 Pull-ups-> Ring Rows
10 Push-ups-> Box Push-ups
15 Air Squats
Notes: this workout should, like them all, should be scaled to give the desired intent. In this case, we want aerobic power, so continued, high breathing movement.
5 Rounds
50 Double-unders->100 Singles->50 Singles
12 Box Jumps 24/20->20/14->Step-ups
12 Hang Power Cleans 95/65->75/55->55/45->KBS
Notes: you should be able to continuously breathe on this and keep moving. Breath rate should be high, strong, and smooth, but you shouldn’t be sprinting out of the gate. This system is considered aerobic power, and in the Level Method system
15-12-9 (5m Cap)
Thrusters 95/65->75/55->55/35->Goblet Squat
Bar facing Burpee-> Bodybuilder-> Bodybuilder to box
Notes: This is one of the most painful systems: lactic tolerance. In order to elicit the right sensation you’ve got to move quickly. Remember to breathe and keep moving fast, scale appropriately to make sure that happens.
7 minutes: Pizza Box Game – penalty is 5 airsquats, 3 burpees
+ 10 minutes: Wallsquats, high quality, slow and controlled 10 reps Technique: Quick review doubleunder and hang power clean
Back Squat (Goblet Squats if <YIII on Squat Endurance)
3×12
2min rest b/t sets
Notes: this is Strength Endurance. Warmup with a bar, build the weight until you’re at a comfortable set of 12 weight. Build each set so the last set is tough. Try to rest as close as possible to 2 minutes.
5 Rounds
50 Double-unders->100 Singles->50 Singles
12 Box Jumps 24/20->20/14->Step-ups
12 Hang Power Cleans 95/65->75/55->55/45->KBS
Notes: you should be able to continuously breathe on this and keep moving. Breath rate should be high, strong, and smooth, but you shouldn’t be sprinting out of the gate. This system is considered aerobic power, and in the Level Method system
8 minutes: Pec Mobility w/ Lacrosse Ball or Tennis Ball
8 minutes: Squat Mobility
+
6 minutes at smooth, EASY pace:
3 pushup
5 goblet squat
5 situps
15 box stepups low box
25 minute Cap
40-30-20-10
Push-ups->Box Push-ups
Goblet Squats 53/35->35/26->26/18->AS
Sit-ups->Band Assisted
Notes: this should burn your muscles and fatigue them. This system is considered Stamina in the Level Method.
7 Minutes: PVC Pipe Game
+
10 minutes: Quick powerclean review (for all levels)
before Pv: review and warmup thrusters and burpees
12 minute EMOM (Level based on WL)
Notes: for most people this will be skill work where you work on refining your movements on each movement. But conventionally this is considered CPE, and in the higher levels will hit that system.
15-12-9 (5m Cap)
Thrusters 95/65->75/55->55/35->Goblet Squat
Bar facing Burpee-> Bodybuilder-> Bodybuilder to box
Notes: This is one of the most painful systems: lactic tolerance. In order to elicit the right sensation you’ve got to move quickly. Remember to breathe and keep moving fast, scale appropriately to make sure that happens.
Mobility:
SMR Glutes 2 min e/s
Couch Stretch 60s e/s
+
5 Inch worms w/ 3 Air Squats between
15 RKBS Light
10 Bodybuilders
15 RKBS Heavier
10 Wallballs
15 Jumping Pull-ups
30s on/30s off
1: Wall-Balls
2: Cal Row
3: Russian KBS
4: Jumping Pull-ups
x6
Notes: in the Level Method this system Aerobic Power Endurance (APE) and has bouts of work followed by rest. In this case, 30s on, 30s off. Breathing should be primary focus here and heart rate should be high throughout.
10 Air Squats 3s pause at bottom
20 Walking Lunge
10 Cossack Squats e/s
10 Windmill e/s
+
4 min smooth run, bike or row – focus on breathing and getting deep, full breaths.
30 min
20 Front Squats 75/55
30 Jumping Lunges
250m Row/200m run
30 Deadlifts 75/55
15 Ring Rows 2010
250m Row/200m run
10 Push-ups 3030->Box->No tempo Box
15 Banded Tricep Push-down
250m row/200m run
Notes: this is an interesting one, and a mainstay in building a solid foundation. You’ll notice that there are focused areas followed by “flushing”. Front squats and jumping lunges, as an example, is followed by 250m row. The goal here is to push your sets to BURN and then flush with a row or run. You should be 100% focused on quality of movement.
On ring rows, you’ll notice 2010, that is a tempo, and means 2 seconds descent, 0 second hold, 1 second ascent, 0 second hold.
Mobility: Lats with SMR tools – 5 minutes
+
400m Jog
+
Tic-Tac toe game
+
10 Scap Pull-ups
10 Scap Push-ups
10 Ring Rows
15 Air squats
10 Push-ups
800m run
5 Rounds Cindy
600m run
4 Rounds Cindy
400m run
3 Rounds Cindy
200m run
Cindy
5 Pull-ups-> Ring Rows
10 Push-ups-> Box Push-ups
15 Air Squats
Notes: this workout should, like them all, should be scaled to give the desired intent. In this case, we want aerobic power, so continued, high breathing movement.