La Mesa Workout Blog

Level One
3 Rounds
20 GHD Sit Ups
25 Russian KB Swings 53#/35#
30 Double Unders
35 Squats
400m Run
Post time.
Extra Credit: 1 Extra Round.

Level Two
AMRAP in 5 minutes
5 Power Cleans 185#/125#
5 Burpee Pull Ups
– Rest 3 minutes –
AMRAP in 5 minutes
Max Cals on Assault Bike
– Rest 3 minutes –
AMRAP in 5 minutes
5 Push Jerks 135#/95#
10 Toes to Bar
30 Double Unders
– Rest 3 minutes –
AMRAP in 5 minutes
Max Cals on Rower
Post rep totals for each.

Old School
1 Mile Run
30 Burpees
30 Wall Ball 20#/14#
30 Overhead Walking Lunges 35#/25#
30 Sit Ups
1 Mile Run
Post time.

Level One
Deadlift 3,3,3,3,3 *AHAP
+
6 Sets
12/10 Calories on Assault Bike
6 KB Squat Jumps 2@35#/26# 6″
6 KB Jerks
6 KB Front Squats
– Rest 1 minute –
Post load and time minus 5 minutes.

Level Two
Tempo Front Squats 3,3,3,3,3 *AHAP
3304
+
Tempo Bench Press 3,3,3,3,3 *AHAP
3104
Post loads.

Old School
5 Rounds
350m Row
12 Deadlifts 95#/65#
9 Hang Power Cleans
6 Jerks
3 Burpees
Post time.

Level One
5000m Row
*Every 500m’s do: 10 DB Hang Squat Clean and Jerks 35#/25#
* Every 1000m’s do: 25 Double Unders + 5 Burpees
Post time.

Level Two
5 Rounds
20 Calories on Assault Bike
7 HSPU’s
10 Alternating Pistols
5 Burpees Box Jump Overs 24″/20″
20 Russian KB Swings 70#/53#
Post time.

Weight Vest
20#/14#
600m Run
20 Plate Clean and Press 35#/25#
50 Squats
600m Run
200 ft. Bear Crawl
20 Pull Ups
50 Squats
600m Run
50 Step Ups 20″
50 Push Ups
50 Squats
Post time.

Level One
5 Sets
5 Front Squats *AHAP
8 DB Bench Press *AHAP
6 Strict Pull Ups
10 GHD Sit Ups
8 KB Supine Trunk Rotations 35#/26#
each side
15 Calories on Assault Bike
Post loads.

Level Two
Clean and Jerk *AHAP
+
Back Squat 3,3,3,3,3 *AHAP
Post loads.

Old School
1 Mile Run
70 Russian KB Swings 53#/35#
60 Goblet Squats
50 Sit Ups
40 Walking Lunges
30 Push Ups
20 Pull Ups
10 Burpees
Post time.

Level One
8 Rounds
200m Run
250m Row
+
3 Rounds
25 Double Unders
20 Thrusters 45#/35#
Post time.

Level Two
3 Rounds
400m Run
1 Rope Climb 15′
100m Farmer’s Walk 2@70#/53#
35 Double Unders
20 Overhead Walking Lunges 45#/35#
15 GHD Sit Ups
Post time.

Old School
5 Rounds
350m Row
20 Med Ball Cleans 20#/14#
25 Sit Ups
20 Lateral Box Hops 12″ R+L=1
Post time.

Choose One:

#1
7 Rounds
200m Run
100 ft. Sled Push 205#/175#
5 Burpee Box Jump Over 20″
7 Hang Squat Cleans 95#/65#
7 Push Jerks
30 Double Unders
Post time.

#2
3 Rounds
750m Row
25 Russian KB Swings 53#/35#
20 Alternating KB Rows
10 Squat Thrusts
20 Squats
25 Sit Ups
Post time.

#3
Back Squat 5 X 3
* All sets at same load. 90% 1RM
+
Push Press 5 X 3
*All sets at same load. 85% 1RM.
Post loads.

Level One
EMOM for 12 minutes
Odd minutes: 3 Front Squats *AHAP
Even minutes: :45 second hang from Pull Up bar
+
AMRAP in 20 minutes
200m Run (=2 reps)
14 Alternating DB Snatches 50#/35#
12 DB Overhead Walking Lunges
10 Pull Ups
8 Burpees
Post load and rep total.

Level Two
Snatch *AHAP
+
6 Sets
1 Push Jerk + 1 Split Jerk *AHAP
Post loads.

Old School
10 Rounds
200m Run
Odd Rounds: 20 Wall Ball 20#/14#
Even Rounds: 7 Burpee Pull Ups + 20 Sit Ups
Post time.

Level One
“Playground Rules”
Every 25 seconds for 16 cycles perform:
3 Clean and Jerks 75#/55#
– Rest 1 minute –
Every 25 seconds for 16 cycles perform: 3 Power Snatches
– Rest 1 minute –
Every 25 seconds for 16 cycles perform:
3 Thrusters
+
3 Rounds
25 Sit Ups
1:00 Plank Hold.
Post Rx or cycles completed for each and time.

Level Two
5 Rounds
350m Row
15 Wall Ball 30#/20#
15 GHD Sit Ups
Post time.

Old School
800m Run
+
3 Rounds
30 Double Unders
5 Burpees
+
600m Run
+
3 Rounds
20 Russian KB Swings 53#/35#
20 Goblet Squats
+
400m Run
+
3 Rounds
20 Walking Lunges
5 Box Jumps 20″
Post time.

Level One
1 Mile Run
50 Double Unders
25 Russian KB Swings 53#/35#
40 GHD Sit Ups
20 Pull Ups
30 Goblet Squats
15 Push Ups
20 Toes to Bar
10 Burpees
1 Mile Run
Post time.

Level Two
E3M for 36 minutes
1st 3 minutes:
25 Calories on Assault Bike
2nd 3 minutes:
5 Bar Muscle Ups
7 Burpees Box Jump Overs 24″/20″
3rd 3 minutes:
200m Run
2 Rope Climbs 15′
Post Rx or cycles completed.

Weight Vest
20#/14#
800m Run
+
21 – 15 – 9
Back Squats 95#/65#
Push Jerks
Pull Ups
+
800m Run
+
5/3 Rounds
15 Squats
10 Push Ups
5 Burpees
Post time.

Level One
5 Sets
3 Power Clean (TNG) *AHAP
10 GHD Hip Extensions
10 Copenhagen Planks ea. side
20 Banded Monster Walks ea. direction
5 Strict Press *AHAP
10 Power Step Ups 16″ ea. leg
Post loads.

Level Two
5 Sets
3 Deadlifts *AHAP
+
5 Sets
5 Bench Press *AHAP
Post loads.

Old School
5 Rounds
350m Row
10 DB Thrusters 35#/25#
8 Box Jumps 20″
6 Pull Ups
Post time.