La Mesa Workout Blog

Level One
3 Rounds
600m Run
15 Plate Clean and Press 35#/25#
10 Pull Ups
10 GHD Sit Ups
30 Double Unders
10 Burpees
Post time.

Level Two
21 – 15 – 9
Deadlifts 225#/155#
Toes to Bar
+
200m Farmer’s Walk 2@53#/44#
+
21 – 15 – 9
Power Cleans 135#/95#
Pull Ups
+
200m Farmer’s Walk
Post time.

Old School
1 Mile Run
+
3 Rounds
35 Double Unders
35 Sit Ups
35 Squats
35 Plate Floor Press 35#/25#

Post time.

CHOOSE ONE:

#1
5 Rounds
25 Double Unders
12 Power Snatches 75#/55#
50 ft. Sled Push 205#/175#
+
5 Rounds
10 Calories on Assault Bike
50 ft. Sled Push
12 Overhead Squats
Post time.

#2
1000m Row
800m Run
800m Ski
750m Row
600m Run
600m Ski
500m Row
400m Run
400m Ski
250m Row
200m Run
200m Ski
Post time.

#3
Zercher Squat 5,5,5,5,5 *AHAP
+
Bench Press 2,2,2,2,2 *AHAP
Post loads.

Level One
“Open Workout 26.1”

20 wall-ball shots 14#/10#
18 box jump-overs 24″/20″ (May Step Up)
30 wall-ball shots
18 box jump-overs
40 wall-ball shots
18 medicine-ball box step-overs
66 wall-ball shots
18 medicine-ball box step-overs
40 wall-ball shots
18 box jump-overs
30 wall-ball shots
18 box jump-overs
20 wall-ball shots

Time cap: 12 minutes
Post time or reps completed.

Extra Credit: 3 Rounds
12 GHD Sit Ups
25 Squats
10 Push Ups
5 Pull Ups

Level Two
“Open Workout 26.1”

20 Wall Ball 20#/14#
18 Box Jump Overs 24’/20″
30 Wall Ball
18 Box Jump Overs
40 Wall Ball
18 Med Ball Step Overs
66 Wall Ball
18 Med Ball Step Overs
40 Wall Ball
18 Box Jump Overs
30 Wall Ball
18 Box Jump Overs
20 Wall Ball
12 minute time cap.
Post time or reps completed.

Old School
1 Mile Run
+
3 Rounds
12 Deadlifts 95#/65#
10 Hang Power Cleans
8 Front Squats
6 Push Press
4 Burpees
+
1 Mile Run
Post time.

Level One
Clean and Jerk *AHAP
* Increase load until form breaks down.
+
5 Sets
200m Run
12/10 Calories on Assault Bike
5 Burpees
– Rest 1 minute –
Post load and time minus 4 minutes.

Level Two
Clean and Jerk *AHAP
* Increase load until form breaks down.
+
125 Wall Ball 20#/14#
* 3 Burpees every break.
Post load and time/Burpees.

Old School
7 Rounds
350m Row
20 Russian KB Swings 53#/35#
100 Single Unders
20 Sit Ups
Post time.

Level One
3 Rounds
200m Farmer’s Walk 2@ 53#/35#
10 Deadlifts 135#/95#
15/10 Hand Release Push Ups
+
200m Run
20 Burpees
200m Run
20 Power Cleans 95#/65#
200m Run
20 Front Squats
200m Run
Post time.

Level Two
3 Rounds
15 DB Snatches Right Arm 50#/35#
15 GHD Sit Ups
15 DB Snatches Left Arm
15 DB Overhead Squats
+
800m Run
+
3 Rounds
25 Calories on Assault Bike
1 Rope Climb
10 Burpees
Post time.

Weight Vest 20#/14#
1 Mile Run
+
21 – 15 – 9
DB Thrusters 35#/25#
Pull Ups
+
800m Run
+
21 – 15 – 9
DB Front Squats
Push Ups
Post time.

Level One
5 Sets
10 DB Bulgarian Split Squats each leg *AHAP
1 Rope Climb 15′
10 DB Bench Press *AHAP
20 Hollow Rock F+B=1
6 Lateral Hurdles
4 50m Sprints
Post loads.

Level Two
5 Tempo Front Squats *AHAP
2204
+
Weighted Bar Dips 5,5,5,5,5 *AHAP
Post loads.

Old School
10 Rounds
200m Run
Odd Rounds:
7 DB Hang Squat Cleans 35#/25# + 7 Pull Ups
Even Rounds:
10 DB Floor Press + 10 DB Push Press
Post time.

Level One
2 Rounds
21 – 15 – 9
KB Swings 53#/35#
Goblet Squats
+
800m Run
+
2 Rounds
15 GHD Sit Ups
30 Double Unders
10 Burpees
Post time.

Level Two
5 Rounds
200m Run
14 Overhead Walking Lunges 45#/35#
10 CTB Pull Ups
30 Double Unders
– Rest 3 minutes –
50 Calories on Assault Bike
30 Alternating Pistols
50 Calories on Assault Bike
Post time minus 3 minutes.

Old School
Complete the following in any order or any rep scheme:
150 Sit Ups
100 Squats
100 Alternating DB Snatches 35#/25#
800m Run
50 Box Jumps 20″
50 Push Ups
25 Pull Ups
Post time.

Choose One:

#1
3 Rounds
500m Row
400m Run
400m Ski
50 Double Unders
Post time.

#2
1 Mile Run
+
4 Rounds
10 Squat Cleans 95#/65#
10 Push Press
10 Pull Ups
10 Burpees
+
1 Mile Run
Post time.

#3
Back Squat 2,2,2,2,2 *AHAP
+
Bech Press 3,3,3,3,3 *AHAP
Post loads.

Level One
3 Rounds
20 Wall Ball 20#/14#
20 SDLHP 75#/55#
20 Box Jumps 20″
20 Push Press
20 Calorie Row
Post time.
Extra Credit: 1 Mile Run

Level Two
5 Rounds
200m Run
1 Rope Climb 15′
7 Front Squats 155#/105#
10 Hand Release Push Ups
30 Double Unders
Post time.

Old School
800m Run
100 Sit Ups
+
3 Rounds
20 Thrusters 45#/35#
10 Pull Ups
5 Burpees
+
100 Sit Ups
800m Run
Post time.

Level One
Deadlift 3,3,3,3,3 *AHAP
+
5 Sets
15/12 Calories on Assault Bike
25 Double Unders
7 Thrusters 95#/65#
– Rest 1 minute –
Post load and time minus 4 minutes.

Level Two
Clean and Jerk *AHAP
* Build up load until form breaks down.
+
Bench Press 5 X 5
* All sets at 80% 1RM
Post loads.

Old School
10 Rounds
200m Run
Odd Rounds:
10 DB Hang Clean and Jerk Right Arm 35#/25#
10 DB Hang Clean and Jerk Left Arm
Even Rounds: 10 GHD Sit Ups + 5 Burpees
Post time.