Level One
5 Sets
12 DB Walking Lunges *AHAP
10/6 Ring or Bar Dips
10 GHD Sit Ups
6 Strict Pull Ups
8 Hurdle Jumps
20 Calories on Assault Bike
Post load.
Snatch
*AHAP
+
Weighted Pull Ups
3,3,3,3,3 *AHAP
Post loads.
Old School
800m Run
30 Alternating Front Rack Lunge Steps 95#/65#
20 Push Jerks
10 Burpees
800m Run
30 Front Squats
20 Pull Ups
10 Box Jumps 24″/20″
800m Run
30 Floor Press
20 Toe to Bar
10 Burpees
Post time.
Level One
4 Rounds
6 Back Squats 175#/135#
200m Run
+
4 Rounds
25 Double Unders
15 Plate Clean and Press 35#/25#
5 Burpees onto Plate
Post time.
Level Two
4 Rounds
50 Unbroken Double Unders
10 Burpees
+
3 Rounds
10 Squat Cleans 115#/75#
12 HSPU’s
14 CTB Pull Ups
16 Hand Release Push Ups
200m Run
Post time.
Old School
“Jackie”
1000m Row
50 Thrusters 45#/35#
30 Pull Ups
+
30 Deadlifts 95#/65#
20 Hang Power Cleans
10 Push Jerks
1000m Row
Post time.
Choose One:
#1
1 Mile Run
+
4 Rounds
100 ft. Sled Push 205#/175#
20 Thrusters 45#/35#
10 GHD Sit Ups
30 Double Unders
+
1 Mile Run
Post time.
#2
3 Rounds
750m Row
25 Russian KB Swings 53#/35#
20/15 Push Ups
15/10 Pull Ups
30 Sit Ups
Post time.
#3
Back Squat 5,5,5,5,5 *AHAP
+
Bench Press 5,5,5,5,5 *AHAP
Post loads.
Level One
4 Rounds
250m Row
20 Double Unders
10 DB Thrusters 35#/25#
+
4 Rounds
200m Run
20 DB Walking Lunges
5 Burpees
Post time.
Level Two
AMRAP in 8 minutes
3 Power Cleans 185#/125#
25 ft. Handstand Walk (=5 reps)
10 Toes to Bar
– Rest 3 minutes –
AMRAP in 8 minutes
Max Calories on Assault Bike
– Rest 3 minutes –
AMRAP in 8 minutes
6 Push Jerks 135#/95#
12 Back Squats
24 Double Unders
– Rest 3 minutes –
AMRAP in 8 minutes
800m Run
Max Burpees in remaining time.
Post rep totals for each.
Old School
100 Sit Ups
80 Squats
60 Russian KB Swings 53#/35#
40 Walking Lunges
20 Push Ups
40 Walking Lunges
60 Russian KB Swings
80 Squats
100 Sit Ups
Post time.
Level One
Clean and Jerk *AHAP
+
21 – 18 – 15 – 12 – 9
Calorie Row
Push Press 75#/55#
SDLHP
Post load and time.
Level Two
Tempo Front Squat 4,4,4,4,4 *AHAP
3304
+
5 Sets
1 Push Jerk + 1 Split Jerk *AHAP
Post loads.
Old School
5 Rounds
400m Run
10 Hang Power Snatches 75#/55#
12 Overhead Squats
14 GHD Sit Ups
30 Double Unders
Post time.
Level One
4 Rounds
8 Back Squats 155#/105#
200m Run
+
4 Rounds
20 Russian KB Swings 53#/35#
25 Sit Ups
20/15 Push Ups
15 /10 Pull Ups
Post time.
Level Two
1000m Row
20 HSPU’s
20 Alternating Pistols
10 Bar Muscle Ups
750m Row
20 Thrusters 95#/65#
20 Pull Ups
10 Burpees
500m Row
20 Deadlifts 185#/125#
20 Box Jumps 24’/20″
10 Triple Unders
Post time.
Weight Vest
1 Mile Run
+
8/6 Rounds
5 Pull Ups
10 Push Ups
15 Squats
+
1 Mile Run
Post time.
Level One
5 Sets
3 Bench Press *AHAP
3 Weighted Pull Ups *AHAP
10 GHD Sit Ups
10 Med Ball Skater Plyos 14# R+L=1
5 Seated Box Jumps 24″/20″
15 Calories on Assault Bike
Post loads.
Level Two
Snatch Balance 2,2,2,2,2 *AHAP
+
Front Squat 5 X 5
*All sets at 85% 1RM
Post loads.
Old School
8 Rounds
250m Row
200m Run
+
4 Rounds
10 Floor Press 95#/65#
10 Floor Wipers R+L=1
10 Lateral Bar Jumps R+L=1
Post time.
Level One
1000m Row
+
3 Rounds
10 Deadlifts 185#/125#
20 Overhead Walking Lunges 35#/25#
+
750m Row
+
3 Rounds
10 Power Cleans 95#/65#
10 Front Squats
10 Pull Ups
+
500m Row
+
20 Burpees
Post time.
Level Two
E4M for 24 minutes
200m Run
1 Rope Climb 15′
20 Russian KB Swings 70#/53#
5 Burpees
Post Rx or cycles completed.
Old School
“Helen”
3 Rounds
400m Run
21 KB Swings 53#/35#
12 Pull Ups
+
5 Rounds
30 Double Unders
5 Burpees
Post time.
Choose One:
#1
Complete the following in any order or any rep scheme:
300 ft. Sled Push 205#/175#
800m Run
100 Wall Ball 20#/14#
50 GHD Sit Ups
300 Double Unders
25 Burpees
Post time.
#2
5 Rounds
250m Row
12 DB Deadlifts 35#/25#
12 DB Hang Squat Cleans
12 Push Press
36 Double Unders
Post time.
#3
Front Squat 3,3,3,3,3 *AHAP
+
Push Press 3,3,3,3,3 *AHAP
Post loads.
Announcement: We have rebranded our gym to our original name, La Mesa Workout. We are no longer affiliated with any other organization. Nothing has changed, just our company’s name. Look for all our posts at http://www.lamesaworkout.com. Bookmark it and you’ll have access to the gym’s daily workouts. Thank you for coming along for the ride.
Level One
800m Run
10 Burpee Pull Ups
50 Russian KB Swings 53#/35#
30 Sit Ups
600m Run
7 Burpee Pull Ups
50 Goblet Squats
30 Sit Ups
400m Run
4 Burpee Pull Ups
50 Russian KB Swings
30 Sit Ups
Post time.
Level Two
4 Rounds
500m Row
12 Power Snatches 95#/65#
12 Overhead Squats
12 GHD Sit Ups
6 Burpees Over Bar
Post time.
Old School
1 Mile Run
+
21 – 15 – 9
Clean and Jerk 95#/65#
Back Squat
+
1 Mile Run
Post time.
