La Mesa Workout Blog

Level One
AMRAP in 8 minutes
30 Double Unders
20 Russian KB Swings 53#/35#
5 Burpees
– Rest 3 minutes –
AMRAP in 8 minutes
750m Row (Buy in)
5 Pull Ups
10 Push Ups
15 Squats
– Rest 3 minutes –
AMRAP in 8 minutes
12 DB Thrusters 35#/25#
12 GHD Sit Ups
Post rep totals for each.

Level Two
800m Run
30 Russian KB Swings 70#/53#
30 CTB Pull Ups
30 Alternating DB Snatches 50#/35#
30 DB Overhead Walking Lunges
30 Unbroken Double Unders
30 Burpees
800m Run
Post time.

Weight Vest 20#/14#
4 Rounds
200m Farmer’s Walk 2@25#/15# *plates
200m Run
35 Squats
20 Push Ups
10 Pull Ups
1:00 Forearm Plank Hold
Post time.

Level One
5 Sets
12 DB Walking Lunges *AHAP
5 Seated Box Jumps 24″/20″
10 Skater Plyos 4″ R+L=1
8/5 Bar or Ring Dips
6/3 Strict Pull Ups
12 GHD Sit Ups
15 Calories on Assault Bike

Level Two
Clean and Jerk *AHAP
+
Back Squat 5,5,5,5,5 *AHAP
Post loads.

Old School
5 Rounds
400m Run
10 Power Cleans 95#/65#
10 Alternating Front Rack Lunge Steps
10 Push Jerks
10 Squat Thrusts
Post time.

Level One
21 – 15 – 9
Calorie Row
Front Squat 135#/95#
Toes to Bar
– Rest 2 minutes –
2 Rounds
400m Run
500m Row
– Rest 1 minute –
20 Deadlifts
20 Pull Ups
Post time minus 3 minutes.

Level Two
50 Calories on Assault Bike
5 Rope Climbs 15′
20 Clean and Jerks 135#/95#
5 Rope Climbs
50 Calories on Assault Bike
Post time.

Old School
100 Sit Ups
100 Russian KB Swings 53#/35#
*Partition as desired.
+
100 Goblet Squats
500 Single Unders
*Partition as desired>
+
3:00 Wall Sit
3:00 Forearm Plank Hold
*Partition as desired.
Post time.

Choose One:

#1
800m Run
30 Wall Ball 20#/14#
100 ft. Sled Push 240#/195#
20 GHD Sit Ups
50 Double Unders
800m Run
30 Russian KB Swings 53#/35#
100 ft. Sled Push
20 Pull Ups
50 Double Unders
800m Run
30 Skater Plyos R+L=1 4′
100 ft. Sled Push
20 Squat Thrusts
50 Double Unders
Post time.

#2
3 Rounds
400m Ski
30 Squats
400m Run
30 Sit Ups
500m Row
30 Mt. Climbers R+L=1
Post time.

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

Level One
21 – 18 – 15 – 12 – 9 – 6
Calorie Row
X2 Double Unders
X2 Sit Ups
Squats
* 200m Run after every round.
Post time.

Level Two
3 Rounds
50 Double Unders
5 Wall Walks
10 Alternating Pistols
5 Bar Muscle Ups
– Rest 2 minutes –
3 Rounds
200m Run
5 Deadlifts 225#/155#
20 Push Ups
– Rest 2 minutes –
20 Front Squats 135#/95#
20 Pull Ups
Post time minus 4 minutes.

Old School
1500m Row
+
21 – 15 – 9
Hang Power Snatches 75#/55#
Overhead Squats
GHD Sit Ups
+
1000m Row
+
21 – 15 – 9
Front Rack Lunge Steps
Push Jerks
+
500m Row
Post time.

Level One
EMOM for 10 minutes
Odd minutes: 5 Back Squats *AHAP
Even minutes: 15 Russian KB Swings 70#/53#
+
5 Sets
12/10 Calories on Assault Bike
5 Hang Power Clean and Jerks 95#/65#
5 Pull Ups
5 Burpees
– Rest 1 minute –
Post load and time minus 4 minutes.

Level Two
5 Sets
5 Bench Press *AHAP
5 Weighted Pull Ups *AHAP
Post loads.

Old School
5 Rounds
250m Row
15 Deck Squats 25#/15#
20 Laces to Laces 20#/14#
15 Med Ball Cleans
Post time.

Level One
AMRAP in 30 minutes
1 Mile Run (Buy In)
10 Power Cleans 95#/65#
10 Front Squats
10 Pull Ups
10 Split Squat Jumps R+L=1
10 Push Jerks
Post rep total.

Level Two
3 Rounds
7 Muscle Ups
15 GHD Sit Ups
50 Double Unders
– Rest 2 minutes –
3 Rounds
500m Row
25 ft. Handstand Walks
20 Russian KB Swings 70#/53#
– Rest 2 minutes –
800m Run
Post time minus 4 minutes.

Weight Vest 20#/14#
800m Run
+
7/5 Ronds
5 Pull Ups
10 Push Ups
15 Squats
+
600m Run
+
3 Rounds
20 Plate Clean and Press 35#/25#
10 Burpees
+
400m Run
Post time.

Level One
5 Sets
5 Staggered Stance Deadlifts *AHAP
8 DB Floor Press to Hip Bridge *AHAP
10 GHD Sit Ups
10 DB Bent Over Rows *AHAP ea. arm
20 Banded Trunk Rotations ea. direction
4 50m Sprints
Post loads.

Level 2
5 Sets
5 Zercher Squats *AHAP
8 Seated DB Shoulder Press *AHAP
15 Barbell Roll Outs
3 X :15 L-Sit Holds
Post loads.

Old School
10 Rounds
200m Run
Odd Rounds:
10 Thrusters 75#/55# + 5 Burpees Over Bar
Even Rounds:
1:00 Wall Sit
Post time.

Level One
5 Rounds
25 Double Unders
20 Russian KB Swings 53#/35#
5 Box Jump Overs 20″
+
800m Run
20 Burpees
800m Run
Post time.

Level Two
21 – 18 – 15 – 12 – 9 – 6
Calorie Row
DB Gorilla Lunges 35#/25#
GHD Sit Ups
Angel’s Press
Post time.

Old School
100 Sit Ups
+
4 Rounds
200m Run
16 DB Step Ups 35#/25# @ 20″/16″
14 DB Push Jerks
12 DB Deadlifts
+
100 Sit Ups
Post time.

Choose One:

#1
5 Rounds
15/12 Calories on Assault Bike
12 DB Thrusters 35#/25#
100 ft. Sled Push 205#/175#
35 Double Unders
10 pull Ups
5 Burpees
Post time.

#2
3 Rounds
500m Row
15 Deadlifts 95#/65#
12 Hand Release Bent Over Rows
9 Hang Power Cleans
6 Front Squats
3 Press
200m Run
Post time.

#3
5 Sets
12 DB Walking Lunges *AHAP
+
Bench Press 3,3,3,3,3 *AHAP
Post loads.