La Mesa Workout Blog

LEVEL ONE
AMRAP in 20 minutes
800m Run (Buy In)
14 Alternating DB Snatches 35#/25#
7 Box Jumps 20″
14 DB Overhead Walking Lunges
7 Pull Ups
Post rep total.

LEVEL TWO
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 –
200m Run X 4
– 1 minute rest between efforts –
Post time minus 15 minnutes.

WEIGHT VEST
20#/14#
800m Run
+
3 Rounds
30 Squats
12 Pull Ups
+
600m Run
+
3 Rounds
30 Squats
20/15 Push Ups
+
400m Run
+
20 Pull Ups
40/30 Push Ups
60 Squats
Post time.

LEVEL ONE
5 Sets
12 DB Goblet Squats *AHAP
5 Strict Press #AHAP
8/5 Bar Dips
10 GHD Sit Ups
8 Hurdle Jumps
15 Calories on Assault Bike
Post loads.

LEVEL TWO
Staggered Stance Deadlift 6,6,6,6,6 *AHAP
3/3
+
6 Sets
1 Push Jerk + 1 Split Jerk *AHAP
Post loads.

OLD SCHOOL
10 Rounds
250m Row
Odd Rounds:
8 DB Thrusters 35#/25#
2 Devil’s Press
Even Rounds:
30 Double Unsers
15 DB Floor Press
Post time.

LEVEL ONE
20 – 30 – 40
Calories on Rower
40 – 30 – 20
Sit Ups
+
4 Rounds
10 Deadlifts 95#/65#
8 Hang Power Cleans
6 Front Squats
4 Push Jerks
2 Burpees
Post time.

LEVEL TWO
5 Rounds
5 DB Squat Clean Thrusters 50#/35#
5 Bar Muscle Ups
30 Double Unders
25 ft. Handstand Walks
15 Calories on Assault Bike
Post time.

OLD SCHOOL
4 Rounds
200m Run
30 Squats
25 Sit Ups
20 Russian KB Swings 53#/35#
15 Push Ups
10 Pull Ups
Post time.

CHOOSE ONE:

#1
3 Rounds
750m Row
600m Run
+
5 Rounds
30 Double Unders
10 Thrusters 45#/35#
Post time.

#2
800m Run
60 Russian KB Swings 53#/35#
40 Goblet Squats
20 Pull Ups
10 Burpees
20 Box Jumps 20″
40 GHD Sit Ups
60 KB Suitcase Carry Walking Lunges
800m Run
Post time.

#3
Squat Clean
Build until form breaks down
+
Bench Press
Build to Heavy Single
Post loads.

LEVEL ONE
2 Rounds
200m Run
100 ft. Sled Push 225#/180#
50 ft. Burpee Broad Jump
200m Run
200m Ski Erg
100m Farmer’s Walk 2 @53#/35#
200m Run
250m Row
50 ft. Sandbag Walking Lunges 70#/50#
Post time.

LEVEL TWO
3 Rounds
30 Calories on Assault Bike
10 Power Snatches 95#/65#
10 Overhead Squats
30 Double Unders
10 CTB Pull Ups
10 Burpees
Post time.

OLD SCHOOL
1 Mile Run
+
3 Rounds
20 DB Step Ups 35#/25# 20″/16″
15 DB Push Jerks
10 Pull Ups
+
1 Mile Run
Post time.

LEVEL ONE
EMOM for 15 minutes
1st minute: 5 Back Squats *AHAP
2nd minute: :30 second Handstand Hold
3rd minute: 10 GHD Sit Ups
+
4 Rounds
400m Run
20 Russian KB Swings 53#/35#
10 Pull Ups
Post load and time.

LEVEL TWO
12 DB Walking Lunges *AHAP
+
Bench Press 3,3,3,3,3 *AHAP
Post loads.

OLD SCHOOL
5 Rounds
400m Run
30 Squats
15 Floor Press 95#/65#
20 Floor Wipers R+L=1
Post time.

LEVEL ONE
5 Rounds
200m Run
35 Double Unders
8 Power Cleans 75#/55#
6 Push Jerks
4 Box Jumps 20″
25 Sit Ups
Post time.
* Bar weight must increase 10#/5# after each round.

LEVEL TWO
1000m Row
10 Muscle Ups
5 Clean and Jerks 155#/105#
750m Row
7 Muscle Ups
5 Clean and Jerks
500m Row
4 Muscle Ups
5 Clean and Jerks
250m Row
1 Muscle Up
5 Clean and Jerks
Post time.

WEIGHT VEST WEDNESDAY
20#/14#
3 Rounds
600m Run
20 Plate Clean and Press 35#/25#
20 Overhead Walking Lunges
20 Lateral Bench Jumps R+L=1
10 Burpees
Post time.

HAPPY BIRTHDAY, JAKE!

LEVEL ONE
5 Sets
5 Front Squats *AHAP
5 BB Bench Press *AHAP
8/4 Strict Pull Ups
1:00 Ring Plank Hold
10 GHD Hip Extensions
15 Calories on Assault Bike
Post loads.

LEVEL TWO
Seated Good Mornings 5,5,5,5,5 *AHAP
+
Seated Shoulder Press 5,5,5,5,5 *AHAP
Post loads.

OLD SCHOOL
8 Rounds
250m Row
200m Run
+
20 – 15 – 10
Burpeees
Squats
Post time.

LEVEL ONE
Complete the following in any order or rep scheme:
2000m Row
50 Thrusters 45#/35#
50 GHD Sit Ups
50 Alternating Front Rack Lunges Steps
200 Double Unders
Post time.

LEVEL TWO
4 Rounds
100m Farmer’s Walk 2@70#/53#
30 Russian KB Swings
30 Push Ups
20 Goblet Squats
Post time.

OLD SCHOOL
5 Rounds
400m Run
20 Wall Ball 20#/14#
30 Sit Ups
Post time.

Reminder: We are closed tomorrow, Sunday, October 4th. Sorry for any inconvenience.

CHOOSE ONE:

#1
5 Rounds
15/10 Calories on Assault Bike
12 DB Hang Squat Cleans 35#/25#
12 DB Push Jerks
200m Run
30 Double Unders
Post time.

#2
3 Rounds
600m Run
5 Burpees Pull Ups
10 Box Jumps 20″
15 Front Squats 95#/65#
20 GHD Sit Ups
Post time.

#3
Deadlift 3,3,3,3,3 *AHAP
+
Weighted Bar Dip 3,3,3,3,3 AHAP
Post loads.