La Mesa Workout Blog

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.