Friday-Level Up Training


Conditioning
FreeBird
For time:
800m Run
20 Back Squats, 135/95

Rest 90 seconds

400m Run
15 Back Squats, 185/135

Rest 90 seconds

200m run
10 Back Squats, 225/155

Power
EMOM x 10
1 Squat Clean, across

*This is intended to be completed after the WOD. Go as heavy as able without a breakdown in mechanics.

Daily Midline
For Quality:
30 Side Plank Ups & Down (Right)
30 Side Plank Ups & Down (Left)

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Thursday-Level Up Training


Power
EMOM x 10
1 Hang Power Snatch, across

Ninja Benchmark
A. Establish a Max set of Strict Handstand Push ups
B. Establish a Max set of Kipping Handstand Push ups

Conditioning Benchmark
2 attempts at 1 minute Max Effort Double Unders

Annie
50-40-30-20-10 reps for time:
Double Under
Ab-Mat Sit up

Daily Midline
3 sets for quality:
10 Back Extensions
Move slowly through these. Slow enough to make it a real challenge.
Rest as needed.

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 minutes
    Example:
    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
Every 90 seconds for 8 sets
1 Front Squat + 2 Jerks @80-90% 2RM Split Jerk done on July 12th

Go by feel today if numbers are not there.

Metabolic Conditioning
Feelin Frosty
For time:
Row 500m
50 Air Squats
Row 400m
40 Hand Release Push ups
Row 300m
30 Kettlebell Swings (R), 70/55
Row 200m
20 Box Jumps, 24/20
Row 100m
10 Bar Muscle Ups

Daily Midline
8 rounds Tabata, alternating between
Supine L-Sit hold
Supine Straddle L-Sit hold

Supine L-Sit hold: Lay on your back with your butt up against the wall, feet pointed in the air.
Place your hands on the wall, and lift your feet off the wall as far as you can (only flexing at the hip) Hold for 20 seconds.
The straddle is done with the legs spread apart, and hands on the wall inside the legs.

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