La Mesa Workout Blog

LEVEL ONE
AMRAP in 8 minutes
50 Single Unders
25 Double Unders
20 Thrusters 45#/35#
5 Burpees
– Rest 3 minutes –
AMRAP in 8 minutes
150m Row
20 Alternating KB Rows 53#/35#
20 Alternating KB Plank Drags
25 Squats
– Rest 3 minutes –
AMRAP in 8 minutes
200m Run (= 2 Reps)
20 KB Flip Squats
10 Pull Ups
Post rep total for each.

LEVEL TWO
Max Calories on Assault Bike in 5 minutes
+
5 Rounds
6 Thrusters 115#/85#
5 Bar Muscle Ups
4 Box Jumps 30″/24″
3 Push Press
200m Run
Post Cals and time.

Weight Vest Wednesday 20#/14#
1 Mile Run
+
5 Rounds
25 Squats
20 Plate Clean and Press 35#/25#
15 Push Ups
10 Pull Ups
+
1 Mile Run
Post time.

LEVEL ONE
5 Sets
10 DB Overhead Walking Lunges *AHAP
* 1 DB only
10 GHD Sot Ups
8/5 Weighted Push Ups
5 Strict Pull Ups
6 Agility Ladder Reps
5 Broad Jumps
Post load.

LEVEL TWO
Snatch *Build load until form breaks down.
+
5 Sets
1 Push Jerk + 1 Split Jerk *AHAP
Post loads.

OLD SCHOOL
5 Rounds
500m Row
15 Ball Slams 25#/20#
10 Box Jumps 20″
10 Skater Plyo R+L=1 4′
1:00 Wall Sit
Post time.

LEVEL ONE
400m Run
+
4 Rounds
35 Double Unders
10 Burpees
+
400m Run
+
3 Rounds
10 Clean and Jerks 115#/75#
10 Pull Ups
15/10 Push Ups
25 Squats
+
400m Run
Post time.

LEVEL TWO
Complete the following in any order or any rep scheme.
75 GHD Sit Ups
300m Farmer’s Walk 2 @70#/53#
200 ft. Handstand Walks
1000m Row
40 Pistols
50 Burpees
Post time.

OLD SCHOOL
8 Rounds
250m Row
200m Run
+
4 Rounds
25 Sit ups
25 Squats
25 Russian KB Swings 53#/25#
Post time.

CHOOSE ONE:

#1
200m Run
50 Russian KB Swings 53#/35#
50 GHD Sit Ups
50 Double Unders
400m Run
40 Russian KB Swings
40 Ab Mat Sit Ups
40 Double Unders
800m Run
30 Russian KB Swings
30 Toes to Bar
30 Double Unders
Post time.

#2
“Bear Complex”
* Not for time.
5 Rounds
7 Unbroken Reps of:
1 Power Clean
1 Front Squat
1 Push Press
1 Back Squat
1 Push Press
* All reps MUST be unbroken. You cannot rest the bar on the ground at all. Not even to re-grip.
You must go up in weight after each round.
Post starting weight and finishing weight.

#3
Deadlift 3,3,3,3,3 *AHAP
+
DB Bench Press 5 X 10
Post loads.

LEVEL ONE
600m Run (3 Laps)
500m Row
400m Farmer’s Walk 2 @ 53#/35# (2 Laps)
600m Run
400m Ski Erg
200 ft. Sled Push 205#/180#
600m Run
50 Wall Ball 20#/14#
25 Burpees
Post time.

LEVEL TWO
5 Sets
15 Calories on Assault Bike
7 Burpees
3 Bar Muscle Ups
– Rest 1 minute –
+
3 Rounds
350m Row
30 Squats
20 Push Ups
Post time minus 4 minutes and time.

OLD SCHOOL
8 Rounds
250m Row
1 Gasser
12 Back Squats 95#/65#
6 Pull Ups
Post time.

LEVEL ONE
EMOM for 5 minutes
3 Deadlifts 185#/125#
10/5 Push Ups
+
3 Rounds
350m Row
15 One Arm KB Swings Rt. arm 35#/26#
15 One Arm KB Swings Lt. arm
15 Pull Ups
20 KB Walking Lunges
200m Run
Post Rx or cycles completed and time.

LEVEL TWO
Back Squat 10,8,6,4,2 *AHAP
+
Bench Press 5 X 5
Post loads.

OLD SCHOOL
5 Rounds
200m Run
20 DB Step Ups 35#/25# 20″/16″
20 Alternating DB Floor Press
30 Sit Ups
100 Single Unders
Post time.

LEVEL ONE
4 Rounds
400m Run
25 Double Unders
8 Deadlifts 95#/65#
7 Hang Power Cleans
6 Front Squats
5 Push Jerks
Post time.

LEVEL TWO
21 – 18 – 15 – 12 – 9 – 6
Calories on Assault Bike
Alternating DB Hang Snatches 50#/35#
DB Goblet Squats
Triple Unders
Post time.

WEIGHT VEST WEDNESDAY 20#/14#
800m Run
20 DB Thrusters Right Arm 35#/25#
50 ft. DB Bear Crawl
20 DB Thrusters Left Arm
600m Run
50 DB Goblet Squats
50 ft. DB Bear Crawl
50 Alternating DB Hang Clean and Jerks
400m Run
Post time.

LEVEL ONE
5 Sets
14 Alternating Back Rack Lunge Steps *AHAP
10 Med Ball GHD Sit Ups 14#/10#
5 Bench Press *AHAP
8/5 Strict Pull Ups
10 Lateral Banded Plate Jumps each leg
15 Calories on Assault Bike
Post loads.

LEVEL TWO
Squat Clean *AHAP
+
Push Press 3,3,3,3,3 *AHAP
Post loads.

OLD SCHOOL
10 Rounds
200m Run
Odd Rounds:
15 Med Ball Cleans 20#/14#
20 Laces to Laces
Even Rounds:
15 Push Ball
5 Burpees
Post time.

LEVEL ONE
5 Rounds
200m Run
8 Thrusters 75#/65#
7 Pull Ups
6 Burpees
5 Box Jumps 20″
Post time.

LEVEL TWO
5 Rounds
350m Row
10 Med Ball GHD Sit Ups 14#/10#
100m Farmer’s Walk 2 @ 70#/53#
10 CTB Pull Ups
30 Double Unders
5 Burpees
Post time.

OLD SCHOOL
5 Rounds
350m Row
30 Squats
25 Sit Ups
20 Russian KB Swings 53#/35#
15 Ring Rows
Post time.

Reminder: We will be closed tomorrow, Sunday. Sorry for the inconvenience.

CHHOSE ONE:

#1
3 Rounds
35 Double Unders
10 Deadlifts 185#/125#
+
3 Rounds
400m Run
12 Hang Squat Cleans 95#/65#
12 Pull Ups
12 Box Jumps 20″
Post time.

#2
21 – 18 – 15 – 12 – 9 – 6
Calorie Row
Russian KB Swings 53#/35#
X2 Sit Ups
Overhead Walking Lunges
Post time.

#3
Bench Press 3,3,3,3,3 *AHAP
+
Weighted Pull Ups 3,3,3,3,3 *AHAP
Post loads.