La Mesa Workout Blog

Level One

4 Rounds
10 Back Squats (M- 135/155/175/195 W-95/105/115/125)
200m Run
+
5 Rounds
20 Russian KB Swings 53#/35#
20 Alternating KB Rows
10 Push Ups
5 Pull Ups
Post time.

Level Two

“Power Amanda”
9 – 7 – 5
Power Snatch 135#/95#
Muscle Ups
+
3 Rounds
500m Row
5 Thrusters
5 Burpees
Post time.

Old School

5 Rounds
400m Run
15 KB Squat Cleans 53#/35#
30 Sit Ups
Post time.

Choose One:

#1
5 Rounds
20 Plate Cleans and Press 35#/25#
20 Overhead Walking Lunges
100 ft. Sled Push 205#/175#
15 GHD Sit Ups
10 Burpees
200m Run
Post time.

#2
3 Rounds
400m Run
15 Power Snatches 75#/55#
15 Overhead Squats
30 Double Unders
15 Push Press
15 Squat Thrusts
Post time.

#3
Deadlift 5,5,5,5,5 *AHAP
+
Bench Press 5,5,5,5,5 *AHAP
Post loads.

Level One
4 Rounds
400m Run
5 Clean and Jerks 115#/75#
7 Front Squats
5 Burpees Over Bar
7 Pull Ups
35 Double Unders
Post time.

Level Two
5 Rounds
20 Alternating DB Snatches 50#/35#
16 DB Overhead Walking Lunges
12 CTB Pull Ups
8 Wall Walks
4 Burpees
200m Run
Post time.

Old School
3 Rounds
500m Row
20 Thrusters 45#/35#
20 Mt. Climbers R+L=1
+
3 Rounds
200m Run
15 Deadlifts 135#/95#
15 Push Ups
+
3 Rounds
15 Calories on Assault Bike
10 Burpees
Post time.

Level One

Back Squat 3,3,3,3,3 *AHAP
+
5 Rounds
250m Row
7 Box Jumps 20″
25 Russian KB Swings 53#/35#
Post load and time.

Level Two

5 Sets
5 Bench Press *AHAP
5 Strict Pull Ups
12 GHD Sit Ups
12 GHD Hip Extensions
Post load.

Old School

1 Mile Run
+
4 Rounds
10 DB Deadlifts 35#/25
10 DB Hang Squat Cleans
10 DB Push Press
10 Pull Ups
+
1 Mile Run
Post time.

Level One
E3M for 36 minutes
1st 3 minutes:
35 Double Unders + 20 Wall Ball 20#/14#
2nd 3 minutes:
200m Run + 15 GHD Sit Ups
3rd 3 minutes:
20 Alternating Front Rack Lunge Steps 75#/55# + 15 Push Press
Post Rx or cycles completed.

Level Two
5 Sets
20 Calories on Assault Bike
5 Hang Power Cleans 135#/95#
5 Burpees
– Rest 1 minute –
+
EMOM for 12 minutes
Odd minutes: 3 Muscle Ups
Even minutes: 10 Pistols
Post time minus 4 minutes and Rx or cycles completed.

Weight Vest
20#/14#

600m Run
50 Pull Ups
600m Run
75 Push Ups
600m Run
100 Squats
600m Run
150 Step Ups 20″/16″
Post time.

Level One
5 Sets
5 Front Squats *AHAP
15 Barbell Rollouts 65#
10 Toes to Bar
5 Bar or Ring Dips
5 Strict Pull Ups
10 Skater Plyos R+L=1
15 Calories on Assault Bike
Post load.

Level Two
Clean and Jerk *AHAP
+
5 Sets
10 DB Walking Lunges *AHAP
Post loads.

Old School
3 Mile Run
or
5000m Row
Post time.

Level One
4 Rounds
25 Squats
15/10 Push Ups
10 GHD Sit Ups
+
3 Rounds
400m Run
15 Right Arm KB Clean and Jerks 44#/26#
15 Left Arm KB Clean and Jerks
10 Burpees
Post time.

Level Two
“Nancy”
5 Rounds
400m Run
15 Overhead Squats 95#/65#
+
1000m Row
10 Thrusters
750m Row
7 Thrusters
500m Row
5 Thrusters
Post time.

Old School
10 Rounds
200m Run
Odd Rounds:
25 Double Unders
15 Wall Ball 20#/14#
Even Rounds:
5 Burpee Pull Ups
Post time