CHOOSE ONE:
#1
“Pay The Piper”
400m Run
10 Thrusters 95#/65#
400m Run
9 Thrusters
400m Run
8 Thrusters
400m Run
7 Thrusters
400m Run
6 Thrusters……. until
400m Run
1 Thruster
Post time.
#2
3 Rounds
750m Row
15 DB Hang Squat Cleans 35#/25#
15 DB Push Press
15 GHD Sit Ups
45 Double Unders
Post time.
#3
5 Sets
Staggered Stance Deadlift 8,8,8,8,8 *AHAP
4/4
+
Close Grip Bench Press 5,5,5,5,5 *AHAP
Post loads.
LEVEL ONE
400m Run (2 Laps)
40 DB Thrusters 25#/20#
400m Farmer’s Walk 2 @53#/35#
400m Run
500m Row
400m Ski
400m Run
100 ft. Burpee Broad Jumps
200 ft. Sled Push 225#/180#
Post time.
LEVEL TWO
3 Rounds
20 Calories on Assault Bike
15 DB Deadlifts 50#/35#
12 DB Hang Power Cleans
10 DB Front Squats
8 DB Push Jerks
6 Burpees Over DB’s
Post time.
OLD SCHOOL
2 Rounds
50 Sit Ups
40 Squats
30 Plate Clean and Press 35#/25#
20 Pull Ups
10 Burpees
400m Run
Post time.
LEVEL ONE
1 Mile Run
+
3 Rounds
12 GHD Sit Ups
20 Russian KB Swings 53#/35#
15 Goblet Squats
+
3 Rounds
20 Med Ball Cleans 20#/14#
10 Box Jumps 20″
5 Burpees
Post time.
LEVEL TWO
10 Back Rack Step Ups *AHAP 16″/12″
5R/5L
+
Bench Press 3,3,3,3,3 *AHAP
Post loads.
OLD SCHOOL
800m Run X 2
Rest 2 minutes B/T runs
600m Run X 3
Rest 1 minute B/T runs
400m Run X 4
Rest 1 minute B/T runs
Post time minus 10 minutes.
LEVEL ONE
“Annie”
50 – 40 – 30 – 20 – 10
Double Unders
Sit Ups
+
3 Rounds
200m Run
20 DB Walking Lunges 35#/25#
15 DB Push Press
20 DB Floor Press
Post time.
LEVEL TWO
“Open Workout 11.1”
AMRAP in 10 minutes
30 Double Unders
15 Power Snatches 75#/55#
– Rest 3 minutes –
“Open Workout 11.3”
AMRAP in 5 minutes
1 Squat Clean 165#/110#
1 Jerk
Post rep total for each.
WEIGHT VEST
20#/14#
AMRAP in 25 minutes
200m Sandbag Run 70#/50# (2 Reps)
15 Sandbag Back Squats
15 Pull Ups
10 Push Ups
Post rep total.
LEVEL ONE
5 sets
3 Deadlifts *AHAP
10 GHD Sit Ups
5 Box Drop Broad Jumps 20″
20 Banded Lateral Monster Walks ea. direction
10 DB Bench Press *AHAP
2 50m Sprints
Post loads.
LEVEL TWO
5 Tempo Front Squats *AHAP
3305
+
5 One Arm Shoulder Press ea. arm *AHAP
Post loads.
OLD SCHOOL
3 Rounds
600m Run
20 Wall Ball 20#/14#
15 Pull Ups
15 Push Ups
Post time
LEVEL ONE
5 Rounds
200m Run
6 Front Squats 135#/96#
+
4 Rounds
250m Row
25 Sit Ups
20 Mt. Climbers R+L=1
Post time.
LEVEL TWO
4 Rounds
200m Run
15 Calories on Assault Bike
50 Double Unders
+
3 Rounds
10 Burpee Box Jump Overs 24″/20″
20 Russian KB Swings 70#/53#
Post time.
OLD SCHOOL
10 Rounds
200m Run
Odd Rounds:
20 Thrusters 45#/35#
5 Burpees
Even Rounds:
30 Sit Ups
Post time.
CHOOSE ONE:
#1
5 Rounds
400m Run
12 Deadlifts 95#/65#
10 Hang Power Cleans
8 Front Squats
6 Push Jerks
4 Burpees
Post time.
#2
3 Rounds
35 Double Unders
50 ft. Sled Push 225#/180#
25 Russian KB Swings 53#/35#
10 Pull Ups
50 ft. Sled Push
200m Run
Post time.
#3
Back Squats 5,5,5,5,5 *AHAP
+
Bench Press 5,5,5,5,5 *AHAP
Post loads.
LEVEL ONE
2 Rounds
200m Farmer’s Walk 20@ 53#/35#
200 ft. Sandbag Walking Lunges
350m Row
200m Run
100 ft. Burpee Broad Jumps
25 Wall Ball 20#/14#
200m Ski
200m Run
Post time.
LEVEL TWO
EMOM for 15 minutes
1st minute: 5 Muscle Ups
2nd minute: 5 Power Snatches 95#/65# + 5 Overhead Squats
3rd minute: 5 Burpee Box Jump Overs 24″/20″
+
AMCAP in 10 minutes
Max Cals on Assault Bike
Post Rx or cycles completed and Cals.
OLD SCHOOL
4 Rounds
500m Row
30 Sit Ups
30 Alternating Lunges
100 Single Unders
Post time.
LEVEL ONE
EMOM for 10 minutes
Odd minutes: 2 Thrusters *AHAP
Even minutes: 6 Pull Ups *Add weight if desired.
+
5 Sets
15/12 Calories on Assault Bike
10 Squat Jumps 6″ 75#/55#
3 Burpees
– Rest 1 minute –
Post load and time minus 4 minutes.
LEVEL TWO
Bench Press 3,3,3,3,3 *AHAP
+
5 Sets
1:30 Unbroken Ring Plank Holds 3″ off the ground.
Post load and Rx or sets completed.
OLD SCHOOL
800m Run
800m Ski
1000m Row
600m Run
600m Ski
750m Row
400m Run
400m Ski
500m Row
Post time.
HAPPY BIRTHDAY, COACH EMILY!!!!!
LEVEL ONE
800m Run
50 Russian KB Swings 53#/35#
50 Calorie Row
600m Run
40 Russian KB Swings
40 Calorie Row
400m Run
30 Russian KB Swings
30 Calorie Row
200m Run
20 Russian KB Swings
20 Calories Row
Post time.
LEVEL TWO
300 Double Unders
*3 Burpee Penalty for every break.
+
4 Rounds
12 Alternating DB Hang Clean and Jerk 50#/35#
12 CTB Pull Ups
12 GHD Sit Ups
Post time and total Burpees.
Weight Vest
20#/14#
EMOM for 30 minutes
1st minute: 7 Pull Ups + 15 Squats
2nd minute: 15 Push Ups + 15 Squats
3rd minute: 15 Squats + 5 Squat Thrusts
Post Rx or cycles completed.
La Mesa Workout Blog 