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Daily Workout & Schedule

An Example Week of Workouts

Click the drop-downs for an example of what a week of workouts look like at NXT LVL.

Every class workout is run with a coach who will help you scale up or down the movements and repititions as needed to make sure you get a good workout!

OLYMPIC LIFTING
Power Clean & Jerk
Every 2:30 x 3 sets:
3 Power Cleans + 1 Push Jerk
@ 65-70% of 1 Rep Max or Light/Moderate Weight

METCON
“Mr. Joshua”
3 Rounds For Time:
400 Meter Run
30 AbMat Sit-ups
15 Deadlifts

STRENGTH
Back Squats
Every 2:30 x 5 sets:
5 Reps
@ 65-70% of 1 Rep Max or Light/Moderate Weight
*6-8 Second Eccentric
**Keep weight the same across all 5 sets.

METCON
“Cindy”
AMRAP 20:
5 Pull-ups
10 Push-ups
15 Air Squats

OLYMPIC LIFTING
Power Snatch
Every 2:30 x 3 sets:
3 Low Hang Power Snatches
@ 65-70% of 1 Rep Max or Light/Moderate Weight

METCON
“Fun & Games”
(0:00 – 2:00)
1,000/800 Meter Echo Bike
Max Snatches

—Rest 1 Minute—

(3:00 – 6:00)
1,500/1,200 Meter Echo Bike
Max Snatches

—Rest 2 Minutes—

(8:00 – 12:00)
2,000/1,500 Meter Echo Bike
Max Snatches

—Rest 2 Minutes—

(14:00 – 17:00)
1,500/1,200 Meter Echo Bike
Max Snatches

—Rest 1 Minute—

(18:00 – 20:00)
1,000/800 Meter Echo Bike
Max Snatches

GYMNASTICS
Every 1:30 x 10 sets (alternating movements):
2-5 Strict Pull Ups
**Add weight if needed.
2-5 Strict Handstand Push-ups
**Add deficit if needed.

METCON
“Shoulda, Woulda, Coulda”
4 Rounds For Reps:
1:00 Max Rope Climbs (15ft.)
1:00 Max Dumbbell Shoulder to Overhead
1:00 Max Lateral Dumbbell Burpees
1:00 Rest

METCON
On the Minute x 40:
Minute 1-2: Row Calories
Minute 3: Box Jump Overs (No Rebounding)
Minute 4: Dumbbell Farmers Carry
Minute 5: Rest

METCON
“Crumbl”
30-20-10:
Toes to Bar
Front Rack Reverse Lunges

Directly Into…

3 Rounds:
100 Double Unders
30 Overhead Squats

OLYMPIC WEIGHTLIFTING
4 sets:
3 Tall Power Cleans + 3 Tall Squat Cleans

4 sets:
2 Halting Power Cleans + 1 Front Squat
*3 second pause at knee

4 sets:
Halting Squat Clean
*3 second pause at knee

Class Schedule