Friday-Level Up Training


Strength
Strict Press, 5 sets x 2 reps, climbing

Conditioning
“3’s Company”
AMRAP x 3 minutes
3 Front Squat, 135/95
6 Burpee
Rest 2 minutes

AMRAP x 4 minutes
6 Pull up
12 Deadlift, 135/95
Rest 3 minutes

AMRAP x 3 minutes
3 Front Squat, 135/95
6 Burpee

Daily Midline
4 sets of 20 seconds work/ 10 seconds rest
Russian Twist w/ medball, 14/10

Perform on GHD for an extra challenge

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Thursday-Level Up Training


Power
Every 90 seconds for 8 sets (12 minutes)
1 Snatch Deadlift + 1 Hang Squat Snatch

Conditioning I
For time:
30 Hang Squat Snatches, 115/80

Strength
E2OM x 5 sets
2 Back Squat, climbing

Conditioning II
AMRAP x 6 minutes
1/2 Sandbag Gasser
Down & Back Burpee Broad Jump

Score each 1/2 gasser as 1 rep
Score each Down & Back as 2 reps

Daily Midline
GHD Hip Extension holding plate, 3×12, 45/25

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Wednesday-Level Up Training


*Wednesday is our Level Up Training Active Rest Day. Ideally you find fitness outside of the gym, on a hike, bike ride, jog, swim, or yoga class. Make sure you fit in this day along with one full rest day in your training schedule.*

Active Recovery Maintenance Work

  1. Try to move for 20-30 minutes, doing something that won’t break your body down.
  2. Utilize lacrosse balls and foam rolling to speed up recovery
  3. Spend 20 minutes working on flexibility. Focus on areas you are tight.
    2 Upper body mobility drills for 4 minutes each (2 min per extremity)
    2 Lower Body Mobility for 4 minutes each (2 min per extremity)
    1 Of your choice for 2-4 minutesExample:
    2 Upper:
    -Chest Stretch on wall (2 min per arm)
    -Banded Lat stretch (2 min per arm)2 Lower:
    -Pigeon Stretch (2 min per leg)
    -Couch Stretch (2 min per leg)1 Freebee:
    -Straddle Stretch (2 min total in stretch)
    *Each stretch can be found with a Google search*
  4. Spend some time mentally resetting. Meditation, family time, some good laughs, whatever brings you back to a calm mind

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Tuesday-Level Up Training


Power I
EMOM x 10
1 Power Clean + 1 Split Jerk

Power II
E2OM x 5 sets
1 Clean Pull, climbing

Conditioning
“Grip Tide”
For time:
100 Double Under
12 Push Press, 115/80
14 Toes To Bar
75 Double Under
12 Push Press
14 Toe To Bar
50 Double Under
12 Push Press
14 Toe To Bar

Daily Midline
3 sets for quality:
30 second Flutter Kick
10 Side Bends (L) + 10 Side Bends (R) w/ KB

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Monday-Level Up Training


Strength
Every 90 seconds for 10 sets:
2 Front Squats, climbing

Compare to weight on 5/10

Leg Cashout:
Bottom to Botttom Tabata Squats
8 rounds, 20 seconds work 10 seconds rest
During the 20 seconds of work, accumulate as many squats as possible.
During the 10 seconds of rest, hold the bottom of an Air Squat

Conditioning:
EMOM x 10 minutes
Minute 1: 12 Pull ups
Minute 2: 200m Run

Daily Midline
For time:
50 Westwide Medball Sit ups, 20/14

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