La Mesa Workout Blog

LEVEL ONE
10 Minutes time cap
1000m Row
Max Reps of Deadlifts 185#/125#
Max Reps of Sit Ups
* Partition the DL and SU as desired.
– Rest 2 minutes –
10 Minute time cap
800m Run
Max Reps of Pull Ups
Max Reps of Push Ups
* Partition Pull Ups and Push Ups as desired.
Post rep totals for each.

LEVEL TWO
3 Rounds
500m Row
12 Thrusters 95#/65#
6 Burpees Over Bar
12 CTB Pull Ups
6 Box Jump Overs 24″/20″
50 Double Unders
Post time.

OLD SCHOOL
10 Rounds
200m Run
Odd Rounds:
10 Burpees
Even Rounds:
20 Russian KB Swings 53#/35#
10 Pull Ups
Post time.

CHOOSE ONE:

#1
5 Rounds
15/12 Calories on Assault Bike
20 Overhead Walking Lunges 35#/45#
30 Double Unders
15 GHD Sit Ups
5 Burpees
200m Run
Post time.

#2
3 Rounds
600m Run
12 Power Cleans 95#/65#
12 Push Jerks
12 Box Jumps 20″
30 Squats
Post time.

#3
Front Squat 5,5,5,5,5 *AHAP
+
Bench Press 2,2,2,2,2 *AHAP
Post loads.

LEVEL ONE
2 Rounds
200m Run
200m Sandbag Run 70#/50#
200m Ski Erg
200m Run
50 ft. Burpee Broad Jump
50 Russian KB Swings 53#/35#
200m Run
30 DB Thrusters 35#/25#
200m Run
100m Farmer’s Walk 2@53#/35#
Post time.

LEVEL TWO
1 Mile Run
200m Farmer’s Walk 2@70#/53#
2 Rope Climbs 20′
10 Bar Muscle Ups
50 Wall Ball 20#/14#
20 Burpees
Post time.

OLD SCHOOL
4 Rounds
20 DB Step Ups 35#/25# 20″/16″
10 DB Hang Squat Cleans
10 DB Push Press
25 Sit Ups
10 Pull Ups
Post time.

LEVEL ONE
4 Sets
14 DB Walking Lunges *AHAP
10 Toes to Bar
8 Bulgarian Split Squat Jumps ea. leg
1:00 Handstand Hold
500+ / 350+ Watts on Assault Bike for :20 X 4
+
3 Rounds
350m Row
30 Double Unders
200m Run
Post load and time.

LEVEL TWO
Bench Press 3,3,3,3,3 *AHAP
+
Single Arm DB Row 12,12,12,12,12 ea. arm *AHAP
Post loads.

OLD SCHOOL
800m Run X 2
2 minute rest between efforts.
600m Run X 3
1 minute rest between efforts
400m Run X 4
1 minute rest between efforts.
Post time minus 10 minutes.

Congratulations to Shelly for completing her Born to Run 200 mile race! What a great accomplishment, Shelly!

LEVEL ONE
5 Rounds
200m Run
12 Deadlifts 75#/55#
10 Hang Power Cleans
8 Front Squats
6 Push Jerks
25 Double Unders
* Increase load by 10/5 lbs. every round. Men should end with 115#, women with 75#
Post time.

LEVEL TWO
AMRAP in 8 minutes
30 Double Unders
15 GHD Sit Ups
– Rest 3 minutes –
AMRAP in 8 minutes
15 Double KB Deadlifts 70#/53#
15 KB Swings
5 Burpees
– Rest 3 minutes –
AMRAP in 8 minutes
20 Calories on Assault Bike
15 HSPU’s
Post rep total for each.

OLD SCHOOL
800m Run
+
21 – 15 – 9
DB Walking Lunges 35#/25#
DB Push Press
DB Deadlifts
+
600m Run
+
21 – 15 – 9
DB Floor Press
DB Goblet Squats *1 DB
DB Sit Ups *1 DB
+
400m Run
Post time.

LEVEL ONE
5 Sets
4 Front Squats *AHAP
3 Push Press *AHAP
10 GHD Sit Ups
8/5 Bar Dips
5 Strict Pull Ups
10 Single Leg Plate Hops each leg 3″
15 Calories on Assault Bike
Post loads.

LEVEL TWO
Squat Clean *AHAP
+
8 Weighted GHD Hip Extensions *AHAP
Post loads.

OLD SCHOOL
10 Rounds
250m Row
Odd Rounds: 20 Thrusters 45#/35#
Even Rounds: 30 Sit Ups + 10 Burpees
Post time.

Happy Memorial Day! Share in a proud celebration of the heroes who gave the ultimate sacrifice for our nation. We will only have a 8:30 am class today. Regular class schedule tomorrow.

CHOOSE ONE:

#1
“Murph”
1 Mile Run
+
100 Pull Ups
200 Push Ups
300 Squats
+
1 Mile Run
* Weight Vest required. 20#/14#
Post time.

#2
1/2 Murph
800m Run
+
50 Pull Ups
100 Push Ups
150 Squats
+
800m Run
Post time.

#3
3 Rounds
600m Run
50 Russian KB Swings 53#/35#
25 Burpees
Post time.

#4
4 Rounds
500m Row
12 GHD Sit Ups
12 Box Jumps 20″
12 DB Thrusters 35#/25#
12 Pull Ups
Post time.

REMINDER: Monday is Memorial Day, we will only have one class on this day. Our Memorial Day class is at 8:30am.

CHOOSE ONE:

#1
4 Rounds
400m Run
100 ft. Sled Push 175#/135#
30 Double Unders
15 GHD Sit Ups
50 Squats
Post time.

#2
3 Rounds
750m Row
15 Front Squats 95#/65#
15 Push Jerks
15 Pull Ups
Post time.

#3
Back Squat 10,10,10,10,10 *AHAP
+
Bench Press 5,5,5,5,5 *AHAP
Post loads.

NOTICE: Monday, Memorial Day, we will only have 1 class. The class is at 8:30am. We will be closed the remainder of the day to celebrate our country’s fallen heroes.

LEVEL ONE
2 Rounds
400m Run
500m Row
400m Run
200m Farmer’s Walk 2@53#/35#
400m Run
50 ft. Burpee Broad Jump
400m Run
30 Wall Ball 20#/14#
Post time.

LEVEL TWO
5 Rounds
20 Calories on Assault Bike
20 Russian KB Swings 70#/53#
10 Toes to Bar
50 Double Unders
Post time.

OLD SCHOOL
600m Run
+
3 Rounds
12 Deadlifts 75#/55#
9 Hang Power Cleans
6 Jerks
+
600m Run
2 Rounds
12 Deadlifts 95#/65#
9 Hang Power Cleans
6 Jerks
+
600m Run
+
1 Round
12 Deadlifts 115#/75#
9 Hang Power Cleans
6 Jerks
Post time.

LEVEL ONE
E3M for 12 minutes
5 Deadlifts 80% 1RM
15/10 Push Ups
10 Toes to Bar
+
8 Rounds
250m Row
200m Run
Post Rx or cycles completed and time.

LEVEL TWO
Front Rack Step Ups 5,5,5,5,5 each leg *AHAP
16″
+
Bench Press * Build to Heavy Single
Post loads.

OLD SCHOOL
800m Run
+
21 – 15 – 9
Russian KB Swings 53#/35#
KB Walking Lunges
KB Clean and Jerk
X2 Sit Ups
Goblet Squats
+
800m Run
Post time.