LEVEL ONE
EMOM for 10 minutes
Odd minutes: 3 Front Squats *AHAP
Even minutes: :30 Handstand Holds
+
5 Rounds
5 Hang Power Clean and Jerks 95#/65#
10 Split Squat Jumps
10 GHD Sit Ups
1 Gasser
Post load and time.
LEVEL TWO
Bech Press 3,3,3,3,3 *AHAP
+
Weighted Pull Ups 3,3,3,3,3 *AHAP
Post loads.
OLD SCHOOL
10 Rounds
200m Run
Odd Rounds:
25 Double Unders + 10 Squat Thrusts
Even Rounds:
12 Deck Squats 25#/15#
Post time.
LEVEL ONE
AMRAP in 30 minutes
800m Run + 100 Double Unders (Buy In)
20 Dead Stop Russian KB Swings 53#/35#
10 Burpee Pull UPs
15 Box Jumps 20″
30 Squats
15 Push Ups
Post rep total.
LEVEL TWO
5 Rounds
15 Calories on Assault Bike
14 Alternating DB Hang Snatches 50#/35#
12 Toes to Bar
10 Alternating Pistols
8 Ring Dips
6 Burpees Over DB
Post time.
Weight Vest Wednesday 20#/14#
3 Rounds
600m Run
40 Step Ups
30 Squats
20 Push Ups
10 Pull UPs
Post time.
LEVEL ONE
5 Sets
3 Clean and Jerks *AHAP
10 GHD Hip Extensions
1 Rope Climb 15′
6 Lateral Hurdle Reps
8/5 Bar Dips
15 Calories on Assault Bike
Post load.
LEVEL TWO
Snatch Grip Deadlifts 3,3,3,3,3 *AHAP
+
Seated Shoulder Press 5,5,5,5,5 *AHAP
Post loads.
OLD SCHOOL
Complete the following in any order and rep scheme:
1000m Row
100 Plate Clean and Press 35#/25#
100 Overhead Walking Lunges
3:00 Wall Sit
3:00 Ring Plank Holds
50 Skater Plyos R+L=1 4′
Post time.
Message to all members: First of all, Tina and I would like to express our heartfelt gratitude for all of our wonderful, fit clients and members. We could not be more proud at how you have all showed great progress in your fitness journey with us. Thank you from the bottom of our hearts. There has been a lot of changes at our facility, mostly our brand, and you have showed your loyalty throughout this whole process. Again, thank you. Tina and I have been able to witness a lot of your growth, both in terms of fitness and personally. We’ve been to many of your weddings, shared in the growth of your families and shared in the grief of the departure of loved ones. We are blessed to have been there for all of it. In the past 20 years, we have seen our gym grow. With that growth, sometimes there is often change. People coming into our gym family. People leaving, too. This month marks the last month that Coach Erica will be working at our gym. She is moving further north and is starting a new life with her new wife and, very soon, new children. We couldn’t be happier for Maggie and Erica. It’s sad to see them go, but life often brings change. We wish them all the best. Tina and I want to ask one thing from all of you. Please, be patient with us as we try to find a replacement coach for Erica. It’s not going to be easy. In this transition we ask that you allow us some grace , as it might be a challenge juggling all the responsibilities of ownership and coaching at the same time. We will try our absolute best to not let our standards of operation dip at all during this time, but as a team I’m sure we all will get through this together. Thank you all, once again.
Paul and Tina
LEVEL ONE
5 Rounds
7 Back Squats 175#/115#
200m Run
+
3 Rounds
7 Deadlifts
12 GHD Sit Ups
15/10 Push Ups
10 Pull Ups
Post time.
LEVEL TWO
21 – 18 – 15 – 12 – 9 -6
Calorie Row
Hang Squat Clean and Jerk 95#/65#
CTB Pull Ups
*200m Run after each round.
Post time.
OLD SCHOOL
1 Mile Run
+
5 Rounds
50 Single Unders
25 Squats
25 Sit Ups
+
1 Mile Run
Post time.
CHOOSE ONE:
#1
5 Rounds
20/15 Calories on Assault Bike
7 Hang Power Snatches 95#/65#
6 Overhead Squats
5 Pull Ups
4 Burpees
Post time.
#2
3 Rounds
25 ft. DB Low Carry Walking Lunges
15 DB Deadlifts
15 Pull Ups
25 ft. DB High Carry Walking Lunges
15 DB Front Squats
15 DB Push Press
200m Run
Post time.
#3
Back Squat 6,5,4,3,2,
+
Press 3,3,3,3,3
Post loads.
LEVEL ONE
AMRAP in 8 minutes
200m Run (= 2 Reps)
100 ft. Sled Push 205#/160# (4 Reps)
100 ft. Sandbag Walking Lunges (4 Reps)
– Rest 2 minutes –
AMRAP in 8 minutes
250m Row
20 KB Step Ups 2 @53#/35# 16″/12″
10 Burpees
– Rest 2 minutes –
AMRAP in 8 Minutes
200m Run (= 2 Reps)
20 Wall Ball 20#/14#
5 Pull Ups
Post rep totals for each.
LEVEL TWO
1000m Row
800m Run
+
300 Double Unders
100 GHD Sit Ups
50 HSPU’s
+
800m Run
1000m Row
* Partition gym work as desired.
Post time.
OLD SCHOOL
4 Rounds
400m Run
20 Russian KB Swings 53#/35#
30 Sit Ups
20 Push Ups
10 Pull Ups
Post time.
LEVEL ONE
“THREE LIFT TOTAL”
Three attempts for Max load of three lifts.
Bench Press
Back Squat
Deadlift
Post loads and total.
LEVEL TWO
“Three Lift Total”
Three attempts at max load for three lifts.
Bench Press
Back Squat
Deadlift
Post loads and total.
OLD SCHOOL
3000m Row
200 Double Unders
1 Mile Run
*Partition as desired.
Post time.
LEVEL ONE
5 Rounds
350m Row
10 DB Hang Squat Cleans 35#/25#
6 Box Jumps 20″
10 DB Push Jerks
6 Burpees
200m Run
Post time.
LEVEL TWO
30 – 40 – 50
Double Unders
3 – 5 – 7
Power Cleans 205#/125#
20 – 20 – 20
GHD Sit Ups
7 – 5 – 3
Front Squats
50 – 40 – 30
Calorie Row
Post time.
WEIGHT VEST WEDNESDAY 20#/14#
4 Rounds
600m Run
15 Back Squats 95#/65#
100 ft. Bear Crawl
15 Push Jerks
5 Burpees Over Bar
Post time.
LEVEL ONE
5 Sets
5 Back Squats *AHAP
10 DB Bench Press *AHAP
7/4 Strict Pull Ups
10 GHD Sit Ups
10 Single Leg KB RDL each leg *AHAP
15 Calories on Assault Bike
Post loads.
LEVEL TWO
Clean and Jerk
* Build until form breaks down.
+
Practice One Arm Pull Ups
Post load.
OLD SCHOOL
8 Rounds
250m Row
200m Run
+
3 Rounds
12 DB Thrusters 35#/25#
30 Double Unders
12 Squat Thrusts
Post time.
LEVEL ONE
1000m Row
+
3 Rounds
10 Hang Power Snatches 75#/55#
15 Front Squats
10 Pull Ups
+
750m Row
+
3 Rounds
25 Sit Ups
15 Push Jerks
10 Push Ups
+
500m Row
Post time.
LEVEL TWO
12 – 9 – 6
Deadlifts 225#/155#
Wall Walks
+
3 Rounds
20 Calories on Assault Bike
10 Front Squats 135#/95#
5 Bar Muscle Ups
Post time.
OLD SCHOOL
10 Rounds
200m Run
Odd Rounds:
15 Plate Cleans and Press 35#/25#
15 Sit Ups
Even Rounds:
5 Burpee Pull Ups
Post time.
La Mesa Workout Blog 