LEVEL ONE
EMOM for 15 minutes
1st minute: 1 Snatch *AHAP
2nd minute: 10 Toes to Bar
3rd minute: 14 Triangle Leg Raises
+
5 Rounds
15/10 Calories on Assault Bike
12 Plate Clean and Press 45#/35#
5 Burpees
– Rest 1 minute –
Post load and time minus 4 minutes.
LEVEL TWO
Bench Press 5,5,5,5,5 *AHAP
+
Barbell Bent Over Row 10,10,10,10,10 *AHAP
Post loads.
OLD SCHOOL
10 Rounds
250m Row
Odd Rounds:
20 Wall Ball 20#/14#
25 Double Unders
Even Rounds:
10 Box Jumps 20″
5 Burpees
Post time.
LEVEL ONE
E3M for 36 minutes
1st 3 minutes:
200m Run
12 Clean and Jerks 95#/65#
2nd 3 minutes:
14 Alternating Front Rack Lunges Steps
30 Double Unders
3rd 3 minutes:
500m Row
Post Rx or cycles completed.
LEVEL TWO
7 Sets
:20 Seconds @ 450+ Watts on Assault Bike
1:30 Rest between efforts.
+
“Bear Complex”
5 Rounds
*Not for time.
7 Unbroken Reps of:
1 Power Clean
1 Front Squat
1 Push Press
1 Back Squat
1 Push Press
Post Rx or cycles completed and start weight and finish weight of BC.
WEIGHT VEST WEDNESDAY 20#/14#
2 Rounds
800m Run
80 Squats
50 Push Ups
25 Pull Ups
Post time.
LEVEL ONE
5 Sets
3 Deadlifts *AHAP
10 GHD Sit Ups
5 Strict Pull Ups
8/5 Bar Dips
20 Lateral Monster Walks ea. direction
20 Banded Pogo Jumps
15 Calories on Assault Bike
Post load.
LEVEL TWO
5 Sets
1 Push Jerk + 1 Split Jerk *AHAP
+
Tempo Front Squat 3,3,3,3,3 *AHAP
4305
Post loads.
OLD SCHOOL
3 Rounds
750m Row
20 Thrusters 45#/35#
12 Skater Plyos R+L=1 4′
30 Sit Ups
Post time.
LEVEL ONE
2 Rounds
15 DB Deadlifts 35#/25#
15 DB Hang Squat Cleans
15 DB Push Press
30 Double Unders
+
400m Run
+
2 Rounds
15 Squats
15 Push Ups
15 Pull Ups
30 Double Unders
+
400m Run
+
2 Rounds
20 DB High / Low Carry Walking Lunges
20 DB Floor Press
Post time.
LEVEL TWO
4 Rounds
100m Farmer’s Walk 2@70#/53#
20 Goblet Squats
200m Run
20 Russian KB Swings
20 Pull Ups
20 Hand Release Push Ups
Post time.
OLD SCHOOL
1 Mile Run
2000m Row
+
3 Rounds
20 Back Squats 135#/95#
15 Deadlifts
10 Bench Press
Post time.
Choose One:
#1
5 Rounds
400m Run
9 Clean and Jerks 95#/65#
8 Front Squats
7 Burpees Over Bar
35 Double Unders
Post time.
#2
3 Rounds
1000m Row
20 GHD Sit Ups
15 Pull Ups
20 Push Ups
15 Double KB Front Squats 2@35#/26#
Post time.
#3
Tempo Back Squats 3,3,3,3,3 *AHAP
5205
+
Close Grip Bench Press 5,5,5,5,5 *AHAP
Post loads.
LEVEL ONE
400m Run ( 2 laps @ bldg.)
200m Ski Erg
20 Burpees
400m Run
200m Farmer’s Walk 2 @ 53#/44#
400m Run
500m Row
400m Run
100 ft. Sled Push
50 Double Unders
400m Run
50 Wall Ball 20#/14#
Post time.
LEVEL TWO
2 Rounds
15 Thrusters 95#/65#
15 GHD Sit Ups
15 Pull Ups
15 Burpees
– Rest 2 minutes –
2 Rounds
400m Run
30 Russian KB Swings 70#/53#
– Rest 2 minutes –
2 Rounds
100 ft. Handstand Walks
50 Double Unders
Post time minus 4 minutes.
OLD SCHOOL
“Helen”
3 Rounds
400m Run
21 KB Swings 53#/35#
12 Pull Ups
+
4 Rounds
40 Double Unders
25 Sit Ups
Post time.
LEVEL ONE
EMOM for 10 minutes
1 Clean and Jerk *AHAP
+
30 Calories on Assault Bike
30 Russian KB Swings 53#/35#
30 Double Unders
25 Calories on Assault Bike
25 Russian KB Swings 62#/44#
25 Double Unders
20 Calories on Assault Bike
20 Russian KB Swings 70#/53#
20 Double Unders
Post load and time.
LEVEL TWO
DB Bulgarian Split Squats 8,8,8,8,8 each leg *AHAP
+
Bench Press
* Build to Heavy Single
Post loads.
OLD SCHOOL
1 Mile Run
+
3 Rounds
20 DB Step Ups 35#/25# @ 20″/16″
15 DB Floor Press
10 Pull Ups
30 Sit Ups
+
1 Mile Run
Post time.
LEVEL ONE
5 Rounds
350m Row
8 Thrusters 75#/55#
7 Box Jumps 20″
6 Pull Ups
5 Push Ups
Post time.
LEVEL TWO
10 – 12 – 14
HSPU’s
Ring Dips
20 – 22 – 24
Calories on Assault Bike
X 3 Double Unders
– Rest 3 minutes –
4 Rounds
200m Run
7 Hang Power Snatches 95#/65#
1 Rope Climb
Post time minus 3 minutes.
WEIGHT VEST 20#/14#
3 Rounds
600m Run
50 Squats
30 Push Ups
20 Pull Ups
Post time.
LEVEL ONE
5 Sets
5 Back Squats *AHAP
100m Farmer’s Walk *AHAP (Unbroken)
10 GHD Sit Ups
10 Ring Rows
10/6 Feet Elevated Push Ups
6 Lateral Hurdle Reps
15 Calories on Assault Bike
Post loads.
LEVEL TWO
Snatch *AHAP
+
Back Squat 5 X 5
Post loads.
OLD SCHOOL
10 Rounds
200m Run
Odd Rounds: 7 DB Hang Squat Cleans 35#/25# + 30 Double Unders
Even Rounds: 12 DB Walking Lunges + 5 Burpees
Post time.
LEVEL ONE
4 Rounds
250m Row
200m Run
+
30 Wall Ball 20#/14#
+
3 Rounds
250m Row
200m Run
+
100 Russian KB Swings 53#/35#
+
2 Rounds
250m Row
200m Run
+
25 Burpees
Post time.
LEVEL TWO
10 Clean and Jerks 135#/95#
15 CTB Pull Ups
25 GHD Sit Ups
+
600m Run
+
7 Clean and Jerks 155#/105#
10 Bar Muscle Ups
20 GHD Sit Ups
+
400m Run
+
4 Clean and Jerks 175#/115#
5 Muscle Ups
15 GHD Sit Ups
+
200m Run
Post time.
OLD SCHOOL
5 Rounds
15/10 Calories on Assault Bike
30 Squats
15 Mt. Climbers R+L=1
25 Sit Ups
20 Alternating Plank Shoulder Touches
20 Hollow Rock F+B=1
Post time.
La Mesa Workout Blog 