Tuesday

CrossFit Levo – WOD

Warm-up

Bands that make you dance (No Measure)

3X

10 Squats with hip circle

10 Side steps to the left

10 Side steps to the right

Warm-up (No Measure)

3X

10 Kipping swings

10 Lateral lunges

10 Glute get ups(5/5)

2 Skin the cats

Weightlifting

Metcon (No Measure)

EMOM 10:

1) 6 Back squat

2) 6 Strict/weighted pullup

Back Squat (5X6 Same weight across(all 5 sets))

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 7:

7 Front squats 155/105

7 C2B

Wednesday

CrossFit Levo – WOD

Warm-up

Warm-up (No Measure)

2X

10 front rack KB march(1 Kb 10 Marches each side)

20 Hollow Rocks

Warm-up (No Measure)

4X

10 Glute get ups

10 Lateral lunges

10 Windmills(5/5)

10 Razor culrs

Metcon

Metcon (Time)

For time:

50 KBS 53/35

40 Goblet squat

30 1 Arm(R) OH lunge

20 1 Arm OHS(10R/10L)

30 1Arm(L) OH Lunge

40 Goblet squat

50 KBS
*Use one KB

Monday

CrossFit Levo – WOD

Warm-up

Warm-up (No Measure)

3X

8/5 Cal bike(just arms)

10 Squats w/hip circle

20 Jumping jacks

Power abs 3 (No Measure)

Complete 3 rounds of each movement before moving on to the next.

:30on/:15off

Rotating Planks

Sit-up slides

Crossbody mountian climbers

Candlestick to sit-up

Metcon

Atomic Fireball (4 Rounds for time)

Each round for time:

20/15 Cal Bike

15 DB/KB Thrusters 50/35

*Rest 2 minutes between rounds or as class allows

Monday

CrossFit Levo – WOD

Back Squat from Jared Vananne on Vimeo.

 

Warm-up

Warm-up (No Measure)

2X

20 Jumping jacks

10 Lateral lunges

2 Skin the cats

Power abs 4 (No Measure)

3X

:30 of each back and forth

Hollow rock

Arch rock

Rest 1 minute

-Then-

AMRAP 6:

6 Burpees

12 Reverse crunch w/twist(6/6)

18 Walking V-ups(9/9)

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 15:

9 Back squats 135/95

6 Bar over burpees

3 RMU
*Retest 9/7(BMU)

Tuesday

CrossFit Levo – WOD

Warm-up

Warm-up (No Measure)

2X

20 Jumping jacks

10 Lateral lunges

2 Skin the cats

Warm-up (No Measure)

2X

Tspine bridge/Tspine on foam roller

10 Glute ham raises

10 Squats with hip circle

-Then-

BB warm up with coach

Weightlifting

Clean+Hang clean+Front squat+Jerk (5X1+1+3+1@75%)

All squat
SQUAT

Metcon

Nasty girls love DT (Time)

3 Rounds:

50 Air squats

7 RMU

12 Deadlifts 185/125

9 Hang power cleans 185/125

6 Push jerks 185/125

Wednesday

CrossFit Levo – WOD

Demo Ball Bear Hug Squats from Jared Vananne on Vimeo.

 

Warm-up

Power abs 1 (No Measure)

2X

(:40on/:20off)

Mountain climbers

Hollow rock hold

Plank ups

Superman’s

Windshield wipers

Warm-up (No Measure)

3X

5 Bear hug Dball squats

10 Glute ham raises

2 Skin the cats

Weightlifting

Metcon (No Measure)

EMOM 10:

1) 6 Deadlift

2) 6 Weighted ring dip

Deadlift (5X6 Same weight across)

Metcon

Metcon (AMRAP – Reps)

Complete as many reps as possible in 12 minutes of:

1 strict pull-up, 2 push-ups, 3 squats

2 strict pull-ups, 4 push-ups, 6 squats

3 strict pull-ups, 6 push-ups, 9 squats

Etc.

Monday

CrossFit Levo – WOD

Floor Thruster from Jared Vananne on Vimeo.

 

Warm-up

Warm-up (No Measure)

2X

:40on/:20off

Flutter kicks

Wall walks

Tap crunches

Floor thrusters w/pushup

Rolling V-ups

Warm-up (No Measure)

2X

Tspine bridge/Tspine on foam roller

10 Glute ham raises

10 Squats with hip circle

-Then-

BB warm up with coach

Weightlifting

Clean+Hang clean+Front squat+Jerk (5X1+1+3+1@70%)

All squat
All squat

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 15:

9 HSPU

12 KBS 70/53

15 Ab mat sit ups