Workouts for 11/5-11/10/2018

Welcome to Level Method Mini-Retest Week!

In additional to regular WODs, you have the option to retest 1-3 levels of your choice. Don’t know what to retest? We recommend picking your lowest. Missed something last time or weren’t here? Pick the 3 you missed or are most interested in! Each day will be an option for a couple different levels. Watch out for the ones you want to target and join us for class that day!


Monday, November 5

LM Retest Options: Front Squat, Squat Endurance, Lactic Tolerance

SQUAT ENDURANCE

Fit: 12 Min EMOM:
Min 1: 12 Goblet Squats
Min 2: 12 Lunges

RX: 3x8/leg Bulgarian Split Squats

FB: 20 Rep Back Squat

VENTILATION / PLUMBING

3 Rounds For Time:
400m Run
21 Jumping Pullups
9 Burpees (Fit: Bodybuilders)


Tuesday, November 6

LM Retest Options: Upper Body Pull, Upper Body Push, Rings, Running, Rowing

STRENGTH

Strict Press: 2x8, 1x Max Reps
(Drop to sets of 5, then 3 if unable to complete any set)

VENTILATION / PLUMBING

3 Rounds: Keep a running clock, Start Every 3 Minutes
400m Run
500m Row

3 Rounds: Start at 21 Min Mark of Running Clock
1 Min Max Toes-2-Bar
30 Second Rest
1 Min Max Double Unders (Fit: Singles)
30 Second Rest


Wednesday, November 7

LM Retest Options: Kettlebell

PLUMBING / ELECTRICITY

3 Rounds On Running Clock:
@ 0:00, 9:00, 18:00
8 Ring Dips (Fit: Banded or Box, RX: No Weight, FB: Weighted)
1 Set Max Unbroken Pushups (Fit: Box Pushups) (Goal is 20+)
@ 3:00, 12:00, 21:00
8 Weighted Alternating Back Lunges w/KBs (Fit: 44/26#, RX: 53/35#)
1 Min AMRAP Jumping Lunges (Fit: Lunges)
@ 6:00, 15:00, 24:00
10 Strict Pullups (Fit: Banded or Ring Rows, RX: Unweighted, FB: Weighted)
20 Ring Rows

PLUMBING / VENTILATION

25s Highest Wattage On Bike


Thursday, November 8

LM Retest Options: Deadlift, Weightlifting, Upper/Lower Endurance

STRENGTH

3x8 Silent Sumo Deadlifts

VENTILATION / PLUMBING

2 Rounds: 2 Min Work, 1 Min Rest
Burpees (Fit: Bodybuilders to floor or 24/20" box)
Box Step-Ups (Fit: 20/16", RX: 24/20")
Calorie Row


Friday, November 9

LM Retest Options: Neurological & Core Endurance

VENTILATION / PLUMBING

3 Rounds:
2 Minutes Double-Under Practice
1 Minute Rest

5 Rounds For Time:
5 Power Cleans (Fit: 95/65#, RX: 135/95, FB: 185/135#)
15 Wallballs (Fit: 14/10#, RX: 20/14#)
200m Run

PLUMBING

6 Min AMRAP:
30 Situps
20s L-Sit Hold (Fit: Hanging Knee Raise Hold)


Saturday, November 10

CONDITIONING

30 Minute AMRAP:
10 Power Cleans (Fit: 55/35#, RX: 75/55#, FB: 95/65#)
15 Front Squats (Fit: 55/35#, RX: 75/55#, FB: 95/65#)
20 Burpees Over Bar (Fit: Bodybuilders)
25 Box Jumps (Fit: 20/16", RX: 24/20")