Week Preview for 9/12/22

🔷 We have a couple more Level Method testing days this week so clear time in your schedule to make it to class!  As always, if you’re not ready to test something we can always just get in some work on those movements.


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Ashlyn & Ashton moving through a partner workout




Snatch technique session for strength time then a quick triplet of Wall Balls, Hang Power Cleans, and 400m Runs with a rest after each round.  This is a lower volume workout to get a great sweat but feel good going into testing on Tuesday.



Level Method testing the Deadlift and Upper/Lower Endurance workout.  If you recently tested Deadlift, just work up to a heavy set.  If you need to test Upper Body Push you may do so but we don’t recommend doing the Tabata Push Up workout unless that’s what you need to move up workouts.  We’ll help you make a different MetCon if needed.


Conditioning day with an interval of Cal Rows, Pull Ups, and Box Jumps.  You can easily adjust intensity to fit your needs here but we encourage practicing a pulling progression that will match your workout for the lactic tolerance test we’ll be doing soon.  Post-WOD has Single-Leg Kettlebell Deadlifts and 1/2 Kneeling Single Arm Dumbbell Presses for a cool down and recovery from the week.



Strength time will have an opportunity to practice the Split Jerk or other variation overhead.  More of a skill day but get a little heavy if you’re feeling good.  Simple AMRAP triplet of Burpees, Ab Mat Situps, and Strict Ring Dips.  Choose a dip progression that is challenging to build strength there.



Level Method testing the Squat Endurance category.  Be sure you’re not skipping steps.  Pass the Tabata Air Squat before moving onto the Split Squats and for sure pass that before moving into the 20RM Back Squats.  Not all in the same day!  Though, some may finish the split squats then move into the back squats.  MetCon has Dumbbell Hang Power Snatches, Single-Arm Dumbbell Push Press, and Double Unders for a quick workout after the test.



Partner WOD!  Splitting reps working through Clean & Jerks, Bar-Facing Burpees, and Toes-to-Bar.  Fun one that should turn into a little grind on the later rounds.


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