La Mesa Workout Blog

Announcement: We have been trying out a new program here at the gym. I have started an Intro to Jiu Jitsu Class that meets Monday and Thursday at 5;00pm and Saturday at 10:00am. Almost everyone in the class is brand new to this martial art, which makes it perfect for starting out. This class is open to all members and non members. We haven’t decided on what to charge for this new class, so, right now it’s FREE. If you are at all interested, please, feel free to contact me for more information. 619-709-1276.

Level One
EMOM for 15 minutes
1st minute: 3 Deadlifts *AHAP
2nd minute: 10 GHD Sit Ups
3rd minute: :45 Wall Sit
+
5 Rounds
250m Row
15 Thrusters 45#/35#
5 Burpees
Post load and time.

Level Two
Squat Clean *AHAP
+
Bench Press 5 X 5
*All sets at same load. 87% 1RM
Post loads.

Old School
10 Rounds
200m Run
Odd Rounds:
8 Back Squats 135#/95#
5 Box Jumps 20″
Even Rounds:
20 Alternating DB Hang Clean and Jerks 35#/25#
5 Burpees
Post time.

Announcement: We have been trying out a new program here at the gym. I have started an Intro to Jiu Jitsu Class that meets Monday and Thursday at 5;00pm and Saturday at 10:00am. Almost everyone in the class is brand new to this martial art, which makes it perfect for starting out. This class is open to all members and non members. We haven’t decided on what to charge for this new class, so, right now it’s FREE. If you are at all interested, please, feel free to contact me for more information. 619-709-1276.

Level One
3 Rounds
Max reps at each exercise. One minute rest between rounds.
Power Snatch 75#/55#
Back Squat
Ab Mat Sit Ups
Push Ups
Push Jerks
Double Unders
– Rest 1 minute.
Post rep total.

Level Two
4 Rounds
1 Gasser
25 ft. Handstand Walks
20 Push Ups
– Rest 2 minutes –
3 Rounds
20 Russian KB Swings 70#/53#
15 Ring Dips
50 Double Unders
– Rest 2 minutes –
2 Rounds
20 Calories on Assault Bike
10 Burpees
Post time minus 4 minutes.

Weight Vest
20#/14#

1 Mile Run
+
50 Step Ups 20″
50 Plate Clean and Press 35#/25#
50 Squats
25 Pull Ups
25 Push Ups
25 Split Squat Jumps
+
1 Mile Run
Post time.

Level One
5 Sets
5 Back Squats *AHAP
10 GHD Hip Extensions
8/4 Weighted Push Ups *AHAP
5 Strict Pull Ups
15 Barbell Ab Roll Outs 75#/65#
15 Calories on Assault Bike
Post loads.

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

Old School
4 Rounds
750m Row
35 Double Unders
12 Hang Squat Cleans 75#/55#
12 Push Jerks
12 Pull Ups
Post time.

Level One
5 Rounds
12 Deadlifts 115#/75#
9 Hang Power Cleans
6 Jerks
+
4 Rounds
12 Front Squats
9 Push Ups
6 Pull Ups
Post time.

Level Two
21 – 15 – 9
X3 Double Unders
DB Thrusters 50#/35#
CTB Pull Ups
– Rest 3 minutes –
3 Rounds
500m Row
5 Wall Walks
– Rest 3 minutes –
50 GHD Sit Ups
Post time minus 6 minutes.

Old School
5 Rounds
20 Calorie Row
20 Squats
20 Sit Ups
20 Push Ball 20#/14#
20 Alternating KB Rows 44#/26#
Post time.

Choose One:

#1
4 Rounds
100 ft. Sled Push
20 DB Step Ups 35#/25# @20″/16″
30 Double Unders
20 DB Floor Press
15 GHD Sit Ups
200m Run
Post time.

#2
3 Rounds
600m Run
20 Russian KB Swings 53#/35#
15 Pull Ups
10 Box Jumps 20″
10 Burpees
Post time.

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

Announcement: This new year we are returning to our former name as a gym, La Mesa Workout! After years being affiliated with CrossFit and most recently, MetFix, we are forging our own path as our old brand La Mesa Workout. Nothing, other than our name, will change. Same professionalism, same community, same awesome programming. We look forward to sharing with you your new goals for the new year.

Level One
1500m Row
25 DB Thrusters 35#/25#
100 Sit Ups
1000m Row
30 DB Walking Lunges
60 Sit Ups
500m Row
25 Clean and Jerks
20 Sit Ups
Post time.

Level Two
E4M for 24 minutes
15 Calories on Assault Bike
7 Front Squats 185#/125#
3 Bar Muscle Ups
+
3 Rounds
20 GHD Sit Ups
20 Toes to Bar
Post Rx or cycles completed and time.

Old School
21 – 18 – 15 – 12 – 9 – 6
Calorie Row
Plate Clean and Press 35#/25#
X2 Squats
X2 Sit Ups
Post time.

Happy New Year!!!!

Choose One:

#1
50 Calories on Assault Bike
50 Calorie Ski
50 Calorie Row
50 Sit Ups
50 Squats
50 Double Unders
50 Squats
50 Sit Ups
50 Calorie Row
50 Calorie Ski
50 Calories on Assault Bike
Post time.

#2
“Linda”
10 – 9 – 8 – 7 – 6 – 5 – 4 – 3 – 2 – 1
Body Weight Bench Press
3/4 Body Weight Squat Clean
1.5 Body Weight Deadlift
Post body weight and time.

#3
5 Rounds
20 Russian KB Swings 53#/35#
10 GHD Sit Ups
20 Goblet Squats
10 Burpees
30 Double Unders
Post time.

Notice: Holiday week class scheduleis as follows:
Wed. – 12/31 – 5:15am, 9:00am amd Noon only
Thurs. – 01/01 – 8:30am Only
Fri. – 01/02 – Regular class schedule.

Choose One:

#1
8 Rounds
200m Run
250m Row
+
3 Rounds
12 DB Hang Squat Cleans 35#/25#
12 DB Push Jerks
6 Pull Ups
6 Devil’s Press
Post time.

#2
1 Mile Run
+
4 Rounds
25 Wall Ball 20#/14#
50 Double Unders
+
1 Mile Run
Post time.

#3
“Grace”
30 Clean and Jerks 135#/95#
+
3 Rounds
15 GHD Sit Ups
15 Push Ups
15 Pull Ups
25 Squats
Post time.

Notice: Class schedule for holiday week is as follows:
Tue – 12/30 – Regular schedule
Wed – 12/31 – 5:15am, 9:00am and Noon only
Thurs – 1/1 – 8:30am only
Fri – 1/2 – Regular schedule

Level One
5 Sets
8 DB Bulgarian Split Squats *AHAP each leg
1 Rope Climb 15′
10 GHD Sit Ups
8/5 Bar or Ring Dips
12 KB Elevated Feet Deadlifts 70#/53#
15 Calories on Assault Bike
Post load.

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

Old School
5 Rounds
400m Run
20 Alternating DB Hang Snatches 35#/25#
20 DB Overhead Walking Lunges
30 Double Unders
Post time.

Notice: This holiday week class schedule is as follows:
Wed 12/31 – 5:15am, 9am and Noon classes only.
Thur. 1/1 – 8:30 class only
Fri – Regular class schedule

Level One
4 Rounds
25 Double Unders
5 Squat Cleans 95#/65#
3 Burpees
+
800m Run
+
4 Rounds
7 Push Jerks
7 Pull Ups
3 Squat Thrust Over Bar
Post time.

Level Two
10 Muscle Ups
500m Row
30 GHD Sit Ups
40 Overhead Walking Lunges 45#/35#
50 Double Unders
50 ft. Handstand Walks
800m Run
50 ft. Handstand Walk
50 Double Unders
40 Overhead Walking Lunges
30 GHD Sit Ups
500m Row
10 Muscle Ups
Post time.

Old School
10 Rounds
200m Run
Odd Rounds:
15 Deck Squats 25#/15#
3 Burpees
Even Rounds:
20 Thrusters 45#/35#
5 Pull Ups
Post time.