La Mesa Workout Blog

Level One
800m Run
+
2 Rounds
15 Power Cleans 95#/65#
10 Pull Ups
+
600m Run
+
2 Rounds
30 Russian KB Swings 53#/35#
15 Box Jumps 20″
+
400m Run
+
2 Rounds
15 Front Squats
10 Burpees
Post time.

Level Two
AMRAP in 10 minutes
1000m Row (Buy In)
30 Double Unders
5 Bar Muscle Ups
– Rest 3 minutes –
AMRAP in 10 minutes
800m Run (Buy In)
15 Thrusters 95#/65#
10 Pull Ups
– Rest 3 minutes –
AMRAP in 10 minutes
50 Calories on Assault Bike (Buy In)
25 Squats
25 Sit Ups
Post rep total for each.

Weight Vest 20#/14#
1 Mile Run
+
4 Rounds
20 Walking Lunges
10 Pull Ups
20 Plate Cleans and Press 35#/25#
+
1 Mile Run
Post time.