La Mesa Workout Blog

LEVEL ONE
4 Sets
14 DB Walking Lunges *AHAP
10 Toes to Bar
8 Bulgarian Split Squat Jumps ea. leg
1:00 Handstand Hold
500+ / 350+ Watts on Assault Bike for :20 X 4
+
3 Rounds
350m Row
30 Double Unders
200m Run
Post load and time.

LEVEL TWO
Bench Press 3,3,3,3,3 *AHAP
+
Single Arm DB Row 12,12,12,12,12 ea. arm *AHAP
Post loads.

OLD SCHOOL
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.
Post time minus 10 minutes.

Congratulations to Shelly for completing her Born to Run 200 mile race! What a great accomplishment, Shelly!

LEVEL ONE
5 Rounds
200m Run
12 Deadlifts 75#/55#
10 Hang Power Cleans
8 Front Squats
6 Push Jerks
25 Double Unders
* Increase load by 10/5 lbs. every round. Men should end with 115#, women with 75#
Post time.

LEVEL TWO
AMRAP in 8 minutes
30 Double Unders
15 GHD Sit Ups
– Rest 3 minutes –
AMRAP in 8 minutes
15 Double KB Deadlifts 70#/53#
15 KB Swings
5 Burpees
– Rest 3 minutes –
AMRAP in 8 minutes
20 Calories on Assault Bike
15 HSPU’s
Post rep total for each.

OLD SCHOOL
800m Run
+
21 – 15 – 9
DB Walking Lunges 35#/25#
DB Push Press
DB Deadlifts
+
600m Run
+
21 – 15 – 9
DB Floor Press
DB Goblet Squats *1 DB
DB Sit Ups *1 DB
+
400m Run
Post time.

LEVEL ONE
5 Sets
4 Front Squats *AHAP
3 Push Press *AHAP
10 GHD Sit Ups
8/5 Bar Dips
5 Strict Pull Ups
10 Single Leg Plate Hops each leg 3″
15 Calories on Assault Bike
Post loads.

LEVEL TWO
Squat Clean *AHAP
+
8 Weighted GHD Hip Extensions *AHAP
Post loads.

OLD SCHOOL
10 Rounds
250m Row
Odd Rounds: 20 Thrusters 45#/35#
Even Rounds: 30 Sit Ups + 10 Burpees
Post time.

Happy Memorial Day! Share in a proud celebration of the heroes who gave the ultimate sacrifice for our nation. We will only have a 8:30 am class today. Regular class schedule tomorrow.

CHOOSE ONE:

#1
“Murph”
1 Mile Run
+
100 Pull Ups
200 Push Ups
300 Squats
+
1 Mile Run
* Weight Vest required. 20#/14#
Post time.

#2
1/2 Murph
800m Run
+
50 Pull Ups
100 Push Ups
150 Squats
+
800m Run
Post time.

#3
3 Rounds
600m Run
50 Russian KB Swings 53#/35#
25 Burpees
Post time.

#4
4 Rounds
500m Row
12 GHD Sit Ups
12 Box Jumps 20″
12 DB Thrusters 35#/25#
12 Pull Ups
Post time.

REMINDER: Monday is Memorial Day, we will only have one class on this day. Our Memorial Day class is at 8:30am.

CHOOSE ONE:

#1
4 Rounds
400m Run
100 ft. Sled Push 175#/135#
30 Double Unders
15 GHD Sit Ups
50 Squats
Post time.

#2
3 Rounds
750m Row
15 Front Squats 95#/65#
15 Push Jerks
15 Pull Ups
Post time.

#3
Back Squat 10,10,10,10,10 *AHAP
+
Bench Press 5,5,5,5,5 *AHAP
Post loads.

NOTICE: Monday, Memorial Day, we will only have 1 class. The class is at 8:30am. We will be closed the remainder of the day to celebrate our country’s fallen heroes.

LEVEL ONE
2 Rounds
400m Run
500m Row
400m Run
200m Farmer’s Walk 2@53#/35#
400m Run
50 ft. Burpee Broad Jump
400m Run
30 Wall Ball 20#/14#
Post time.

LEVEL TWO
5 Rounds
20 Calories on Assault Bike
20 Russian KB Swings 70#/53#
10 Toes to Bar
50 Double Unders
Post time.

OLD SCHOOL
600m Run
+
3 Rounds
12 Deadlifts 75#/55#
9 Hang Power Cleans
6 Jerks
+
600m Run
2 Rounds
12 Deadlifts 95#/65#
9 Hang Power Cleans
6 Jerks
+
600m Run
+
1 Round
12 Deadlifts 115#/75#
9 Hang Power Cleans
6 Jerks
Post time.

LEVEL ONE
E3M for 12 minutes
5 Deadlifts 80% 1RM
15/10 Push Ups
10 Toes to Bar
+
8 Rounds
250m Row
200m Run
Post Rx or cycles completed and time.

LEVEL TWO
Front Rack Step Ups 5,5,5,5,5 each leg *AHAP
16″
+
Bench Press * Build to Heavy Single
Post loads.

OLD SCHOOL
800m Run
+
21 – 15 – 9
Russian KB Swings 53#/35#
KB Walking Lunges
KB Clean and Jerk
X2 Sit Ups
Goblet Squats
+
800m Run
Post time.

LEVEL ONE
5 Rounds
20/15 Calorie Row
10 Box Jumps 20″
15 Plate Clean and Press 35#/45#
25 Double Unders
5 Burpees
Post time.

LEVEL TWO
10 Sets
:20 All Out Sprint on Assault Bike
1:10 Recovery
+
4 Rounds
40 Double Unders
15 GHD Sit Ups
5 Burpees
Post Calorie total and time.

WEIGHT VEST WEDNESDAY 20#/14#
1 Mile Run
50 Pull Ups
100 Push Ups
150 Squats
*Partition as desired.
Post time.

LEVEL ONE
5 Sets
Back Squat 5,5,5,5,5 *AHAP
10 Split Squat Jumps w/Pause
10/6 Weighted Push Ups *AHAP
1 Rope Climb 20′
20 Hollow Rock F+B+1
15 Calories on Assault Bike
Post loads.

LEVEL TWO
Snatch *AHAP
+
Weighted Bar Dips 3,3,3,3,3 *AHAP
Post loads.

OLD SCHOOL
5 Rounds
400m Run
14 DB Walking Lunges 35#/25#
12 DB Floor Press
10 DB Push Press
8 Pull Ups
Post time.

LEVEL ONE
AMRAP in 10 minutes
25 Double Unders
50m Farmer’s Walk 2@53#/35#
15 KB Deadlifts
50m Farmer’s Walk
15 Russian KB Swings
15 Goblet Squats
– Rest 3 minutes –
AMRAP in 10 minutes
350m Row
12 DB Hang Squat Cleans 35#/25#
6 Angle’s Press
12 Pull Ups
6 Burpees
– Rest 3 minutes –
AMRAP in 10 minutes
800m Run
Max GHD Sit Ups in Remaining time.
Post rep total for each.

LEVEL TWO
21 – 15 – 9
Calories on Assault Bike
Ground to Overhead 155#/105#
Pull Ups
– Rest 3 minutes –
5 – 7 – 9
Muscle Ups
HSPU’s
*200m Run after every round
– Rest 3 minutes –
21 – 15 – 9
Calorie Row
Deadlift 225#/155#
Post time minus 6 minutes.

OLD SCHOOL
10 Rounds
250m Row
Odd Rounds:
12 Front Squats 95#/65#
6 Box Jumps 20″
Even Rounds:
25 Double Unders
5 Burpee Pull Ups
Post time.