Level One
5 Sets
3 Tempo Back Squats *AHAP 3303
8/5 Plyo Push Ups
3 Weighted Pull Ups *AHAP
10 GHD Hip Extensions
1:00 Ring Plank Holds
15 Calories on Assault Bike
Post loads.
Level Two
Squat Clean *AHAP
+
Push Jerk 3,3,3,3,3 *AHAP
Post loads.
Old School
5 Rounds
30 Sit Ups
25 Squats
20 Alternating Lunges Steps
15 Push Ups
10 Pull Ups
5 Burpees
Post time.
Level One
5 Rounds
200m Run
8 Bench Press 135#/95#
6 Pull Ups
20 Russian KB Swings 53#/35#
30 Double Unders
15 Goblet Squats
Post time.
Level Two
15 – 20 – 25
Calories on Assault Bike
GHD Sit Ups
50 – 50 – 50
Double Unders
Squats
10 – 12 – 14
Bar Muscle Ups
Hand Release Push Ups
* 200m Run after every round.
Post time.
Old School
1000m Row
30 Wall Ball 20#/14#
15 Pull Ups
800m Run
30 GHD Sit Ups
15 Burpees
750m Row
30 KB Swings 53#/35#
15 Box Jumps 20″
600m Run
post time.
Choose One:
#1
5 Rounds
200m Run
12 DB Hang Squat Cleans 35#/25#
12 DB Push Jerks
100 ft. Sled Push 205#/175#
12 GHD Sit Ups
6 Burpees
Post time.
#2
3 Rounds
750m Row
15 Deadlifts 135#/95#
15 Hand Release Push Ups
20 Step Ups 20″
30 Sit Ups
Post time.
#3
Back Squat 5,5,5,5,5 *AHAP
+
Strict Press 3,3,3,3,3 *AHAP
Post loads.
Level One
30 – 40 – 30
Double Unders
Sit Ups
20 – 25 – 30
Calories on Rower
Overhead Walking Lunges 35#/25#
1 – 2 – 1
Rope Climbs 15′
200m Run
20 – 15 – 20
Plate Clean and Press
Squat Thrusts
Post time.
Level Two
2 Rounds
1000m Row
30 Toes thru Rings
800m Run
100 ft. Handstand Walk
800m Ski Erg
Post time.
Old School
3 Rounds
1000m Row
30 Thrusters 45#/35#
20 Jumping Pull Ups
Post time.
Level One
“Open Workout 11.3”
AMRAP in 5 minutes
1 Squat Clean 165#/110#
1 Jerk
– Rest –
5 Sets
350m Row
20 Double Unders
5 Burpees
– Rest 1 minute –
Post rep total and time minus 4 minutes.
Level Two
Snatch Complex
1 Power Snatch + 1 Hang Squat Snatch + 1 Overhead Squat
*AHAP
+
Bench Press
Work to Heavy Single
Post loads.
Old School
10 Rounds
200m Run
Odd Rounds:
10 Thrusters 95#/65#
Even Rounds:
10 Power Cleans + 5 Burpees
Post time.
Level One
1 Mile Run
+
30 DB Step Ups 35#/25# @ 20″/16″
30 GHD Sit Ups
30 DB Push Press
30 DB Walking Lunges
30 DB Floor Press
+
1 Mile Run
Post time.
Level Two
5 Rounds
200m Run
20 KB Swings 70#/53#
5 Bar Muscle Ups
50 Double Unders
10 Burpees
Post time.
Weight Vest
20#/14#
3 Rounds
600m Farmer’s Walk 2@35#/26#
* Every time you break 5 Burpee penalty.
5/3 Rounds
5 Pull Ups
10 Push Ups
15 Squats
Post time and total Burpees.
Level One
5 Sets
2 Reps of Barbell Complex:
1 Power Clean + 1 Hang Squat Clean + 1 Front Squat *AHAP
10 GHD Sit Ups
8/5 Weighted Push Ups *AHAP
5 Strict Pull Ups
10 Single Leg Plate Jumps 4″ each leg
2 50m Sprints
Post loads.
Level Two
Back Squat – Work to Heavy Single
+
5 Single Arm DB Press *AHAP
Each arm.
Post loads.
Old School
“Double Helen”
1200m Run
63 KB Swings 53#/35#
36 Pull Ups
800m Run
42 KB Swings
24 Pull Ups
400m Run
21 KB Swings
12 Pull Ups
Post time.
Level One
5 Rounds
3 Back Squats 205#/135#
200m Run
+
5 Rounds
25 Sit Ups
25 Double Unders
5 Burpees
Post time.
Level Two
3 Rounds
500m Row
7 Front Squats 175#/115#
12 Handstand Push Ups
12 CTB Pull Ups
12 Triple Unders
Post time.
Old School
21 – 18 – 15 – 12 – 9 – 6
Calorie Row
Med Ball Cleans 20#/14#
Sit Ups
Push Ball
*200m Run after every rounds.
Post time.
Choose one:
#1
5 Rounds
10 Back Squats 50% 1RM
100 ft. Sled Push 180#/135#
10 GHD Sit Ups
200m Run
5 Burpees
30 Double Unders
Post time.
#2
3 Rounds
600m Run
25 Wall Ball 20#/14#
30 Sit Ups
10 Pull Ups
15 Push Ups
Post time.
#3
Deadlifts 5,5,5,5,5 *AHAP
+
Push Press 3,3,3,3,3 *AHAP
Post loads.
Level One
AMRAP in 12 minutes
1500m Row (Buy In)
20 Russian KB Swings 53#/35#
10 Pull Ups
20 Mt. Climbers
– Rest 3 minutes –
AMRAP in 12 minutes
800m (Buy In)
12 GHD Sit Ups
12 Box Jumps 20″
12 Goblet Squats
12 Double Unders
Post rep total for each.
Level Two
21 – 18 – 15 – 12 – 9 – 6
Calories on Assault Bike
Triple Unders
X2 Sit Ups
– Rest 3 minutes –
4 Rounds
8 Deadlifts 225#/155#
10 Box Jumps 30″/24″
12 Toes to Bar
14 Proper Push Ups
Post time minus 3 minutes.
Old School
12 Rounds
200m Run
250m Row
+
3 Rounds
30 Double Unders
10 Burpees
Post time.
La Mesa Workout Blog 