La Mesa Workout Blog

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.

Level One
Tempo Back Squats 3,3,3,3,3 *AHAP
3304
+
5 Rounds
21 Calories on Rower
15 Wall Ball 20#/14#
9 Burpees
Post load and time.

Level Two
Bench Press 5,5,5,5,5 *AHAP
+
DB Bent Over Rows 8,8,8,8,8 *AHAP
Each Arm
Post loads.

Old School
3 Rounds
500m Row
25 Thrusters 45#/35#
400m Run
15 Pull Ups
20 Calories on Assault Bike
5 Burpees
Post time.

Level One
E3M for 36 minutes
1st 3 minutes: 200m Run + 5 Squat Cleans 135#/95#
2nd 3 minutes:500m Row
3rd 3 minutes: 30 Double Unders + 5 Pull Ups + 5 Burpees
Post Rx or cycles completed.

Level Two
30 Muscle Ups
– Rest 3 minutes –
12 – 15 – 18
Hang Power Snatches 75#/55#
Overhead Squats
Squat Thrusts Over Bar
– Rest 3 minutes –
25 Calories on Assault Bike
25 Push Jerks 135#/95#
25 Calories on Assault Bike
Post time minus 6 minutes.

Weight Vest
20#/14#
1 Mile Run
+
50 Step Ups 20″
50 Alternating DB Hang Snatches 35#/25#
50 Squats
50 Walking Lunges
+
1 Mile Run
Post time.

Level One
5 Sets
10 Front Rack Lunges Steps *AHAP
5 Strict Press *AHAP
10 GHD Sit Ups
5 Strict Pull Ups
14 Lateral Box Hops R+L=1 12″
15 Calories on Assault Bike
Post loads.

Level Two
Clean and Jerk *AHAP
+
Weighted Bar Dips 5,5,5,5,5 *AHAP
Post loads.

Old School
800m Run
+
21 – 15 – 9
Power Cleans 95#/65#
Front Squats
X2 Sit Ups
+
600m Run
+
21 – 15 – 9
Deadlifts 135#/95#
Push Ups
X2 Sit Ups
Post time.

Level One
5 Rounds
200m Run
20 Russian KB Swings 53#/35#
15/10 Hand Release Push Ups
20 Goblet Squats
30 Double Unders
Post time.

Level Two
3 Rounds
12 Thrusters 95#/65#
2 Rope Climbs 15′
12 GHD Sit Ups
50 ft. Handstand Walks
50 Double Unders
– Rest 3 minutes –
1 Mile Run
Post time minus 3 minutes.

Old School
10 Rounds
200m Run
Odd Rounds:
10 Box Jumps 20″
5 Burpees
Even Rounds:
10 Back Squats 95#/65#
5 Pull Ups
Post time.

Choose One:

#1
5 Rounds
25 Squats
25 Sit Ups
+
5 Rounds
15/10 Calories on Assault Bike
50 ft. Sled Push 205#/175#
5 Burpees
Post time.

#2
4 Rounds
600m Run
12 Deadlifts 95#/65#
10 Hand Release Bent Over Rows
8 Hang Squat Cleans
6 Push Jerks
4 Burpees Over Bar
Post time.

#3
Front Squat 5,5,5,5,5 *AHAP
+
DB Bench Press 8,8,8,8,8 *AHAP
Post loads.

Level One
AMRAP in 30 minutes
1 Mile Run (Buy In)
30 Squats
30 Sit Ups
30 Plate Clean and Press 35#/25#
30 Russian KB Swings 53#/35#
30 Alternating KB Rows
Post rep total.

Level Two
3 Rounds
500m Row
400m Run
20 Calories on Assault Bike
15 Burpees
Post time.

Old School
5 Rounds
100 Single Unders
20 DB Step Ups 35#/25# @ 20″/16″
25 Sit Ups
15 Ring Rows
200m Run
Post time.

Level One
Deadlift 3,3,3,3,3 *AHAP
+
4 Rounds
400m Run
7 Hang Clean and Jerks 95#/65#
7 Front Squats
7 Squat Thrusts
Post load and time.

Level Two
Squat Cleans from Pull Boxes *AHAP
+
Bench Press 3,3,3,3,3 *AHAP
Post loads.

Old School
4 Rounds
250m Row
200m Run
+
3 Rounds
30 Double Unders
20 Alternating DB Snatches 35#/25#
5 Burpees
+
4 Rounds
250m Row
200m Run
Post time.

Level One
Complete the following in any order or any rep scheme:
50 GHD Sit Ups
100 Russian KB Swings 53#/35#
1000m Row
200 Double Unders
50 Pull Ups
50 Push Ups
3:00 Forearm Plank Hold
Post time.

Level Two
5 – 7 – 9
Power Cleans 205#/145#
Ring Muscle Ups
20 – 25 – 20
Calories on Assault Bike
Russian KB Swings 70#/53#
12 – 14 – 16
Alternating Pistols
Alternating Handstand Shoulder Touches
*200m Run after each round.
Post time.

Weight Vest Wednesday
20#/14#
800m Run
+
3 Rounds
12 DB Hang Squat Cleans 35#/25#
12 DB Push Press
12 Pull Ups
+
600m Run
+
3 Rounds
30 Squats
20 Push Ups
10 Box Jumps 20″
+
400m Run
Post time.

Level One
5 Sets
12 DB Walking Lunges *AHAP
10/6 Ring or Bar Dips
10 GHD Sit Ups
6 Strict Pull Ups
8 Hurdle Jumps
20 Calories on Assault Bike
Post load.

Snatch
*AHAP
+
Weighted Pull Ups
3,3,3,3,3 *AHAP
Post loads.

Old School
800m Run
30 Alternating Front Rack Lunge Steps 95#/65#
20 Push Jerks
10 Burpees
800m Run
30 Front Squats
20 Pull Ups
10 Box Jumps 24″/20″
800m Run
30 Floor Press
20 Toe to Bar
10 Burpees
Post time.