La Mesa Workout Blog

LEVEL ONE
5 Rounds
200m Run
35 Double Unders
8 Power Cleans 75#/55#
6 Push Jerks
4 Box Jumps 20″
25 Sit Ups
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* 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
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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
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