La Mesa Workout Blog

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.

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.