The gym will be closed tomorrow, Easter Sunday. Happy Easter !
CHOOSE ONE:
#1
5 Rounds
350m Row
20 DB Step Ups 35#/25# 20″/16″
15 DB Push Press
10 Pull Ups
5 Burpees
Post time.
#2
3 Rounds
600m Run
15 Deadlifts 95#/65#
12 Hang Power Cleans
10 Front Squats
8 Push Jerks
6 Pull Ups
Post time.
#3
Deadlift 5,5,5,5,5 *AHAP
+
Push Press 3,3,3,3,3 *AHAP
Post loads.
Happy Good Friday! We will be closed this Sunday, Easter Sunday, in observance of this special holiday.
LEVEL ONE
2 Rounds
400m Run (2 laps @ bldg.)
15 Box Jumps 20″
400m Run
200m Farmer’s Walk 2@53#/35#
400m Run
200m Sandbag Run 70#/50#
400m Run
100 ft. Sled Push 205#/175#
400m Run
20 GHD Sit Ups
Post time.
LEVEL TWO
“Nate”
AMRAP in 20 minutes of:
2 Muscle Ups
4 HSPU’s
8 KB Swings 70#/53#
Post rounds plus reps.
OLD SCHOOL
AMRAP in 30 minutes
1 Mile Run (Buy In)
30 Squats
30 Sit Ups
30 Russian KB Swings 53#/35#
90 Single Unders
Post rep total.
LEVEL ONE
“Nine in Ten”
You have ten minutes to get the heaviest load in these nine lifts.
The majority of the workout is used to strategize and warmup. The best way to warm up is go in reverse order, as the first three lifts are taking the bar from the ground.
1. Deadlift
2. Clean
3. Snatch
4. Back Squat
5. Push Jerk
6. Front Squat
7. Strict Press
8. Thruster
9. Overhead Squat
Post total weight and Rx or not.
LEVEL TWO
Overhead Squat 3,3,3,3,3 *AHAP
+
Bench Press 3,3,3,3,3 *AHAP
Post loads.
OLD SCHOOL
4 Rounds
600m Run
15 Plate Clean and Press 35#/25#
10 Squat Thrusts
25 Laces to Laces 20#/14#
Post time.
LEVEL ONE
21 – 18 – 15 – 12 – 9 – 6
Calorie Row
Russian KB Swings 53#/35#
KB Clean and Jerk (1 KB)
X2 Sit Ups
*200m Run after every round.
Post time.
LEVEL TWO
“Fran”
21 – 15 – 9
Thrusters 95#/65#
Pull Ups
– Rest 3 minutes –
30 Calories on Assault Bike
40 Double Unders
50 GHD Sit Ups
40 Double Unders
30 Calories on Assault Bike
– Rest 3 minutes –
400m Farmer’s Walk (2 laps) 2 @ 53#/44#
Post time minus 6 minutes.
WEIGHT VEST WEDNESDAY
20#/14#
800m Run
100 Squats
600m Run
75 Push Ups
400m Run
50 Pull Ups
200m Run
Post time.
LEVEL ONE
5 Sets
2 Reps of Barbell Complex:
1 Power Clean
1 Hang Power Clean
1 Hang Squat Clean
1 Front Squat *AHAP
Max Push Ups for 1:00
10 GHD Sit Ups
5 Strict Pull Ups
6 Hurdle Jumps
4 50m Sprints
Post load and highest number of Push Ups.
LEVEL TWO
Back Rack Reverse Lunge Steps *AHAP
10,10,10,10,10
+
Weighted Bar Dips
5,5,5,5,5 *AHAP
Post loads.
OLD SCHOOL
3 Rounds
800m Run
25 Wall Ball 20#/14#
10 Burpees
20 Step Ups 20″
Post time.
LEVEL ONE
8 Rounds
250m Row
200m Run
+
3 Rounds
20 Alternating DB Snatches 50#/35#
30 Double Unders
5 Burpees
Post time.
LEVEL TWO
3 Rounds
5 Power Cleans 205#/145#
10 HSPU’s
20 Alternating Pistols
– Rest 2 minutes –
3 Rounds
10 Toes to Bar
10 GHD Sit Ups
20 KB Plank Drags 53#/35#
– Rest 2 minutes –
800m Run
Post time minus 4 minutes.
OLD SCHOOL
5 Rounds
75 Single Unders
15 Plate Clean and Press 35#/25#
20 Sit Ups
20 Overhead Walking Lunges
Post time.
CHOOSE ONE:
#1
5 Rounds
350m Row
8 Thrusters 95#/65#
6 Pull Ups
4 Burpees
24 Double Unders
Post time.
#2
3 Rounds
600m Run
12 GHD Sit Ups
12 DB Squat Cleans 35#/25#
10 Skater Plyos R+L=1 4′
10 Pull Ups
Post time.
#3
Tempo Back Squat 5,5,5,5,5 *AHAP
3305
+
Strict Press 3,3,3,3,3 *AHAP
Post loads.
LEVEL ONE
2 Rounds
400m Run (2 Laps @ Bldg.)
400m Ski Erg
400m Run
50 ft. Burpee Broad Jump
400m Run
100m Farmer’s Walk 2 @53#/35#
400m Run
50 ft. Sled Push 205#/175#
Post time.
LEVEL TWO
3 Rounds
20 Calories on Assault Bike
:30 L – Sit Hold (Accumulative)
– Rest 2 minutes –
3 Rounds
50 Double Unders
15 GHD Sit Ups
– Rest 2 minutes –
21 – 15 – 9
Handstand Push Ups
Ring Dips
Push Ups
Post time minus 4 minutes.
OLD SCHOOL
1 Mile Run
+
100 Sit Ups
100 Russian KB Swings 53#/35#
100 Step Ups 20″
+
1 Mile Run
Post time.
LEVEL ONE
EMOM for 12 minutes
Odd minutes: 10 Alternating Back Rack Reverse Lunges *AHAP
Even minutes: 5 Push Press *AHAP
+
4 Rounds
21 Calories on Rower
15 Hang Squat Cleans 75#/55#
9 Pull Ups
Post loads and time.
LEVEL TWO
Deadlift 3,3,3,3,3 *AHAP
+
Bench Press 5 X 3
* All sets @ 90% 1 RM
Post loads.
OLD SCHOOL
8 Rounds
200m Run
25 Double Unders
15 Med Ball Cleans 20#/14#
250m Row
Post time.
LEVEL ONE
E3M for 36 minutes
1st 3 minutes: 200m Run + 20 Wall Ball 20#/14#
2nd 3 minutes: 500m Row
3rd 3 minutes: 20 Double Unders + 20 Russian KB Swings 53#/35# + 5 Burpees
Post Rx or cycles completed.
LEVEL TWO
4 Rounds
20 Calories on Assault Bike
1 Rope Climb 15′
15 DB Front Squats 50#/35#
50 Double Unders
10 Burpees
Post time.
WEIGHT VEST WEDNESDAY 20#/14#
800m Run
75 Squats
600m Run
50 Push Ups
400m Run
25 Pull Ups
200m Run
12 Burpees
Post time.
La Mesa Workout Blog 