Program Blog

Wednesday

CrossFit Levo – WOD

Warm-up

Warm-up (No Measure)

2X

10 Cal bike

10 Lateral lunge

Runners stretch

Warm-up (No Measure)

3X

10 Pistols off box

10 Glute ham raises

10 Deadbugs

Weightlifting

Metcon (No Measure)

EMOM 12:

1) 5 Deadlift

2) 10 Pistols

Deadlift (6X5 Same weight across)

Metcon

Metcon (Time)

2 Rounds:

100′ 1 Arm OH lunge 53/35

25 T2B

Tuesday

CrossFit Levo – WOD

Warm-up

Arch and Hollow rock holds

3 Rounds:

:20 Hollow Rock Hold

:20 Arch Rock Hold

:20 rest
no mesure

Warm-up (No Measure)

3X

10 Squats with hip circle

1-3 Wall walks

10 Razor curls

Weightlifting

Metcon (No Measure)

EMOM 12:

1) 3 Tempo back squats

2) HS walking/ HSPU practice

Tempo Back Squat (6X3 Same weight across )

3-2-1-1

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 10:

8 Strict HSPU

12 Dball squats 100/70

8 Box jumps 24/20
*Dball is on a shoulder for the squats.

Monday

CrossFit Levo – WOD

Warm-up

Planks on planks (No Measure)

4 Rounds:

:15 Plank

:15 Side plank

:15 Side plank

:15 Prone cobra hold

Warm-up (No Measure)

2X

1-3 Skin the cats

T-spine opener Foam roller/KB

10 Front loaded good morning

Weightlifting

Metcon (No Measure)

EMOM 12:

1) 5 Bench press

2) 50′ Bear hug dball carry

Bench Press (6X5 Same weight across)

Metcon

Metcon (Time)

3 Rounds:

400m run

10 Devil press 50/35

7 Ring muscle ups

Levo Update Show – Episode 14

Welcome Back!

This episode will highlight some clips from “De-Load” week… whatever that means… as well as discuss the new training cycle we will be entering.

As always we will give some Shout-outs to… Hailey and Dusty.

Weekly Videos are posted here.

All you need to do is #keepmoving

  • :00 Flash Back Intro
  • :29 Welcome – Shanna Cuts my Hair
  • :35 Great Grind in De-Load Week
  • 1:05 New Cycle
  • 1:45 Cycle Breakdown
  • 4:00 National Champion – Dan Merlo
  • 4:30 Shout-out to Hailey
  • 5:25 Shout-out to Dusty
  • 6:40 Keep Moving!!!

See you soon SUCKERS!!!

Friday

CrossFit Levo – WOD

Warm-up

Planks on planks (No Measure)

4 Rounds:

:15 Plank

:15 Side plank

:15 Side plank

:15 Prone cobra hold

Warm-up (No Measure)

2X

:30 Front rack opener(KB or foam roller)

10 Glute get ups

10 Hamstring curls

Metcon

Bane (Time)

For time:

40 kipping HSPU

20 ring Muscle ups

10 rounds of “Macho man” 185/135
*1 round of Macho man 3 power cleans+3 front squats+3 jerks