10 Ankle Circles each way
20 Bunny hops
+
Jump Rope Skill
30s Right leg
30s Left Leg
1min Both
x2
+
15 Banded Goodmorning
10 KB Deadlift
10 Glute Bridge 2s hold at top
10 Deadlift w/Bar
SMR Shoulder/Scap 2m e/s
+
200m run
+
20 Walking Lunges
+
2 Rounds
10 Partner Push-ups
10 Partner sit-up w/medball throw
30s Partner Wall-sit (against each other)
15-20m Bear Crawl x2
15-20m Crab Walks x2
15-20m Spiderman Crawls x2
+
12 Russian KBS
5 Vertical Jumps
12 Russian KBS (heavier)
5 Broad Jumps
x2
+
Power Clean Review (all levels)
SMR Hamstrings 90s e/s
SMR Quads 90s e/s
+
200m Run
+
10 Front Step Lunges
10 Back Step Lunges
12 American KBS
x2
+
Hang Power Snatch Review (all levels)
200m Run
+
5 inch worms
15 Banded Goodmorning
10 Cossack Squats
x2
+
Running Drills
High kicks 10m x2
Knee to Chest 10m x2
High Knees 10m x2
Butt-kickers 10m x2
+
Rowing Technique review
Wall-ball Tennis
(Ball can bounce once and after throwing the ball you must do a burpee/bodybuilder, first team to 3 wins) Teams of 2 and losing team must do 10 Burpees/Bodybuilders
+
200m Run
10 Wall Balls
10 Box-Jumps
Deadlift
< or =OII: 5x8 Deadlift
OII+: 5x5 Deadlift
Notes: While definitely moving into plumbing when we get into 8 reps, we consider this CP work. The nature of these movements should elicit hard muscular contractions, and will train the nervous system for strength.
AMRAP Push-ups 60s
Rest 60s
AMRAP Goblet Squats 60s
Rest 60s
AMRAP Hollow body rock 60s
Rest 60s
x4
Notes: just like last Tuesday, this is Stamina and should burn your muscles and fatigue them. Your breathing will be taxed too, but muscular burn should be the primary feeling.
10min EMOM (Level based on WL)
YIII-OIII: 4 Hang PC
OIII-BIII: 2 Power Cleans+1 Shoulder to OH
P<: 1 Clean and Jerk
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.
8 minutes
200m Run
9 Hang Power Snatch 75/55-> 55/45->Amer KBS
12 Burpees over Bar
Rest 2 min
x2
Notes: in the Level Method this system Aerobic Power Endurance (APE) and has bouts of work followed by rest. In this case, 8 minutes on, 2 min off. The rest indicates how hard you should go on that first 8 minute interval.. Breathing should be primary focus here and heart rate should be high throughout.
For Time (30m Cap)
400m Run
20 Cal Row
600m Run
30 Cal Row
800m Run
40 Cal Row
1k Run
50 Cal Row
(Start with row if more people than rowers)
Notes: your breathing and heart rate should be elevated in a sustainable way, this workout bridges very closely to Long Aerobic Power, but because of the cyclic nature of the movements, stays more in the Aerobic Endurance zone. This should get uncomfortable towards the end.
“”Kelly”” (40m Cap)
5 Rounds
400m run
30 Box Jumps 24/20->20/14->Step-ups
30 Wall-balls 20/14->14/10->Air Squats
Notes: like any workout, this one falls into a certain category. In this case we have long Aerobic Power. We want continued, high breathing movement, scale appropriately so you can move consistently through everything.
11min AMRAP
6 Burpee Pull-ups->Burpee Jumping Pull-up-> Bodybuilder Jumping Pullup
12 Wall Balls 20/14->14/10-> Air Squat
18 Alt. DB Snatches 50/35->35/20->KBS
Notes: pick a strong pace and hold it for the entire time. If you fall off, and have to slow way down, you didn’t pace correctly. This workout should tax the breathing significantly, and the muscles will burn at points. But the goal is to stay steady and, if possible, speed up as you go through.
20s Max Airbike (or 40s burpees if no Airbike)
rest 3 min
x4
Notes: in order to hit the right system, this must be done as hard and as fast as possible. Some athletes may not be strong enough to elicit the correct response, and in those cases strength has to be built over time. In the Level Method this is considered Lactic Power.
10 Ankle Circles each way
20 Bunny hops
+
Jump Rope Skill
30s Right leg
30s Left Leg
1min Both
x2
+
15 Banded Goodmorning
10 KB Deadlift
10 Glute Bridge 2s hold at top
10 Deadlift w/Bar
Deadlift
< or =OII: 5x8 Deadlift
OII+: 5x5 Deadlift
Notes: While definitely moving into plumbing when we get into 8 reps, we consider this CP work. The nature of these movements should elicit hard muscular contractions, and will train the nervous system for strength.
11min AMRAP
6 Burpee Pull-ups->Burpee Jumping Pull-up-> Bodybuilder Jumping Pullup
12 Wall Balls 20/14->14/10-> Air Squat
18 Alt. DB Snatches 50/35->35/20->KBS
Notes: pick a strong pace and hold it for the entire time. If you fall off, and have to slow way down, you didn’t pace correctly. This workout should tax the breathing significantly, and the muscles will burn at points. But the goal is to stay steady and, if possible, speed up as you go through.
SMR Shoulder/Scap 2m e/s
+
200m run
+
20 Walking Lunges
+
2 Rounds
10 Partner Push-ups
10 Partner sit-up w/medball throw
30s Partner Wall-sit (against each other)
AMRAP Push-ups 60s
Rest 60s
AMRAP Goblet Squats 60s
Rest 60s
AMRAP Hollow body rock 60s
Rest 60s
x4
Notes: just like last Tuesday, this is Stamina and should burn your muscles and fatigue them. Your breathing will be taxed too, but muscular burn should be the primary feeling.
15-20m Bear Crawl x2
15-20m Crab Walks x2
15-20m Spiderman Crawls x2
+
12 Russian KBS
5 Vertical Jumps
12 Russian KBS (heavier)
5 Broad Jumps
x2
+
Power Clean Review (all levels)
10min EMOM (Level based on WL)
YIII-OIII: 4 Hang PC
OIII-BIII: 2 Power Cleans+1 Shoulder to OH
P<: 1 Clean and Jerk
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.
20s Max Airbike (or 40s burpees if no Airbike)
rest 3 min
x4
Notes: in order to hit the right system, this must be done as hard and as fast as possible. Some athletes may not be strong enough to elicit the correct response, and in those cases strength has to be built over time. In the Level Method this is considered Lactic Power.
SMR Hamstrings 90s e/s
SMR Quads 90s e/s
+
200m Run
+
10 Front Step Lunges
10 Back Step Lunges
12 American KBS
x2
+
Hang Power Snatch Review (all levels)
8 minutes
200m Run
9 Hang Power Snatch 75/55-> 55/45->Amer KBS
12 Burpees over Bar
Rest 2 min
x2
Notes: in the Level Method this system Aerobic Power Endurance (APE) and has bouts of work followed by rest. In this case, 8 minutes on, 2 min off. The rest indicates how hard you should go on that first 8 minute interval.. Breathing should be primary focus here and heart rate should be high throughout.
200m Run
+
5 inch worms
15 Banded Goodmorning
10 Cossack Squats
x2
+
Running Drills
High kicks 10m x2
Knee to Chest 10m x2
High Knees 10m x2
Butt-kickers 10m x2
+
Rowing Technique review
For Time (30m Cap)
400m Run
20 Cal Row
600m Run
30 Cal Row
800m Run
40 Cal Row
1k Run
50 Cal Row
(Start with row if more people than rowers)
Notes: your breathing and heart rate should be elevated in a sustainable way, this workout bridges very closely to Long Aerobic Power, but because of the cyclic nature of the movements, stays more in the Aerobic Endurance zone. This should get uncomfortable towards the end.
Wall-ball Tennis
(Ball can bounce once and after throwing the ball you must do a burpee/bodybuilder, first team to 3 wins) Teams of 2 and losing team must do 10 Burpees/Bodybuilders
+
200m Run
10 Wall Balls
10 Box-Jumps
“”Kelly”” (40m Cap)
5 Rounds
400m run
30 Box Jumps 24/20->20/14->Step-ups
30 Wall-balls 20/14->14/10->Air Squats
Notes: like any workout, this one falls into a certain category. In this case we have long Aerobic Power. We want continued, high breathing movement, scale appropriately so you can move consistently through everything.