La Mesa Workout Blog

LEVEL ONE
“Cindy”
AMRAP in 20 minutes of:
5 Pull Ups
10 Push Ups
15 Squats
Post rounds completed.

Extra Credit:
# rounds
200m Run
12 GHD Sit Ups
15 Plate Clean and Press 35#/25#

LEVEL TWO
21 – 15 – 9
KB Swings 70#/53#
Alternating KB Rows
X3 Double Unders
+
600m Run
+
21 – 15 – 9
Deadlift 225#/155#
HSPU’s
Post time.

OLD SCHOOL
100 Single Unders
90 Squats
80 Sit Ups
70 Walking Lunges
60 Russian KB Swings 53#/35#
50 Push Press 45#/35#
40 Double Unders
30 Pull Ups
20 Push Ups
10 Burpees
Post time.

CHOOSE ONE:

#1
5 Rounds
15 Calories on Assault Bike
35 Double Unders
10 Hang Power Cleans 95#/65#
10 Back Squats
10 Push Jerks
10 Squat Thrusts
Post time.

#2
3 Rounds
800m Run
30 Sit Ups
30 Russian KB Swings 53#/35#
30 Goblet Squats
Post time.

#3
Zercher Squats 5,5,5,5,5 *AHAP
+
|Close Grip Bench Press 5,5,5,5,5 *AHAP
Post loads.

LEVEL ONE
AMRAP in 6 minutes
100 ft. Sled Push 205#/180# (10 Reps)
50 ft. Burpee Broad Jump (5 Reps)
– Rest 2 minutes –
AMRAP in 6 minutes
200m Run (2 Reps)
20 Wall Ball 20#/14#
– Rest 2 minutes –
AMRAP in 6 minutes
250m Row
50 ft. Farmer’s Walk 2@ 53#/35# (5 Reps)
AMRAP in 6 minutes
200m Ski
25 Squats
Post rep total for each.

LEVEL TWO
3 Rounds
12 Alternating DB Squat Snatches 50#/35#
12 GHD Sit Ups
200m Run
20 DB Overhead Walking Lunges
12 Burpees Over DB
20 Calories on Assault Bike
Post time.

OLD SCHOOL
2 Mile Run
50 Burpees
*Partition as desired.
Post time.

LEVEL ONE
Tempo Back Squats 3,3,3,3,3 *AHAP
3204
+
5 Rounds
150m Row
15 Thrusters 45#/35#
5 Pull Ups
5 Burpees
Post load and time.

LEVEL TWO
5 Sets
Bench Press 5,5,5,5,5 *AHAP
Weighted Pull Ups 3,3,3,3,3 *AHAP
Post loads.

OLD SCHOOL
5 Rounds
400m Run
500m Row
30 Sit Ups
Post time.

LEVEL ONE
3 Rounds
1000m Row
25 Squats
+
3 Rounds
200m Run
20 Russian KB Swings 53#/35#
10 Burpees
Post time.

LEVEL TWO
7 – 5 – 3
Muscle Ups
Power Cleans 205#/115#
50 – 50 – 50
Double Unders
Squats
12 – 10 – 8
Toes to Bar
Burpees
Post time.

WEIGHT VEST WEDNESDAY
20#/14#
3 Rounds
600m Run
30 Step Ups 20″/16″
15 DB Push Press 35#/25#
5 Burpees
Post time.

LEVEL ONE
5 Sets
5 Strict Press *AHAP
12 DB Walking Lunges *AHAP
10 GHD Sit Ups
12 Ring Rows
10 Deck Squats 25#/15#
15 Calories on Assault Bike
Post loads.

LEVEL TWO
Deadlift 3,3,3,3,3 *AHAP
+
L- Sit
3 Attempts at Max time.
Post load and time.

OLD SCHOOL
1 Mile Run
– Rest 3 minutes –
800m Run
– Rest 2 minutes –
600m Run
– Rest 1 minutes –
400m Run
Post time minus 6 minutes.

LEVEL ONE
21 – 18 – 15 – 12 – 9 – 6
Calorie Row
SDLHP 75#/55#
Front Squat
*200m Run after each round.
Post time

LEVEL TWO
25 Calories on Assault Bike
50 GHD Sit Ups
20 Calories on Assault Bike
40 HSPU’s
15 Calories on Assault Bike
30 Power Cleans 115#/85#
10 Calories on Assault Bike
20 Burpee Bar Muscle Ups
5 Calories on Assault Bike
10 Thrusters
Post time.

OLD SCHOOL
10 Rounds
200m Run
Odd Rounds:
25 Double Unders + 10 Burpees
Even Rounds:
20 Russian KB Swings + 5 Box Jumps 20″
Post time.

CHOOSE ONE:

#1
800m Run
50 Double Unders
50 GHD Sit Ups
600m Run
40 Russian KB Swings 53#/35#
40 Goblet Squats
400m Run
30 Push Ups
30 Pull Ups
200m Run
20 Toes to Bar
20 Burpees
Post time.

#2
3 Rounds
350m Row
200m Ski Erg
15 Squat Clean Thrusters 75#/65#
9 Pull Ups
Post time.

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

LEVEL ONE
Partner Workout
In teams of two complete the following:
400m Run (Run together)
200 ft. Sled Push 225#/180# Mixed 205#
100 Wall Ball 20#/14#
400m Run
400m Farmer’s Walk 2 @53#/35# Mixed 44#
100 ft. Synchronized Burpee Broad Jumps
400m Run
1000m Row
200 ft. Sand Bag Walking Lunges 70#/50# Mixed 50#
Post time.

LEVEL TWO
5 Rounds
12 DB Step Ups 50#/35# 20″/16″
10 DB Hang Power Cleans
8 DB Front Squats
6 DB Push Jerks
4 Burpees Over DB
Post time.

OLD SCHOOL
3 Mile Run
or
5000m Row
Post time.

LEVEL ONE
EMOM for 15 minutes
1st minute: 5 Back Squats *AHAP
2nd minute: 10 GHD Hip Extensions
3rd minute: 15 Hollow Rock F+B=1
+
5 Sets
15/12 Calories on Assault Bike
7 Hang Power Snatches 75#/55#
4 Squat Thrusts Over Bar
– Rest 1 minute –
Post load and time minus 4 minutes.

LEVEL TWO
Bench Press 5,5,5,5,5 *AHAP
+
Weighted Pull Up 1,1,1,1,1 *AHAP
Post loads.

OLD SCHOOL
3 Rounds
500m Row
12 Deadlifts 135#/95#
20 Walking Lunges
200m Run
25 Laces to Laces 20#/14#
20 Plate Floor Press 45#/35#
Post time.