La Mesa Workout Blog

LEVEL ONE
AMRAP in 35 minutes
200m Run
200m Ski
200m Run
100 ft. Sled Push 175#/135#
200m Run
50 ft. Burpee Broad Jump
200m Run
250m Row
200m Run
25 Wall Ball 20#/14#
Post rounds plus exercise completed.

LEVEL TWO
5 Rounds
20/15 Calories on Assault Bike
12 Hang Power Snatches 75#/55#
10 Overhead Squats
8 Pull Ups
6 Burpees
200m Run
Post time.

OLD SCHOOL
3 Mile Run
or
6k Row
Post time.

LEVEL ONE
5 Sets
3 Deadlifts *AHAP
8 DB Bench Press *AHAP
+
5 Rounds
250m Row
7 Pull Ups
7 Thrusters 95#/65#
35 Double Unders
Post loads and time.

LEVEL TWO
Back Squat 3,3,3,3,3 *AHAP
+
Seated Shoulder Press 3,3,3,3,3 *AHAP
Post loads.

OLD SCHOOL
400m Run
+
21 – 15 – 9
KB Swings 53#/35#
Goblet Squats
+
400m Run
+
21 – 15 – 9
X3 Double Unders
Squat Thrusts
+
400m Run
+
21 – 15 – 9
GHD Sit Ups
Split Squat Jumps
Post time.

LEVEL ONE
21 – 18 – 15 – 12 – 9 – 6
Calories Row
Alternating DB Snatches 35#/25#
DB Overhead Walking Lunges
X2 Sit Ups
*200m Run after every round.
Post time.

LEVEL TWO
AMRAP in 8 minutes
10 HSPU’s
10 Toes to Bar
15 GHD Sit Ups
20 Squats
– Rest 3 minutes –
AMRAP in 8 minutes
20 Russian KB Swings 70#/53#
30 Unbroken Double Unders
10 CTB Pull Ups
– Rest 3 minutes –
800m Run (Buy In)
Max Burpees in remaining time.
Post rep totals for each.

WEIGHT VEST WEDNESDAY 20#/14#
800m Run
5 Rounds
5 Pull Ups
10 Push Ups
15 Squats
600m Run
4 Rounds
5 Pull Ups
10 Push Ups
15 Squats
400m Run
3 Rounds
5 Pull Ups
10 Push Ups
15 Squats
Post time.

LEVEL ONE
5 Sets
3 Reps of Barbell Complex:
1 Power Clean + 1 Hang Squat Clean + 1 Jerk *AHAP
10 GHD Sit Ups
10 DB One Arm Rows *AHAP ea.arm
10/6 Plyo Push Ups 4″
6 Reps on Agility Ladder
15 Calories on Assault Bike
Post loads.

LEVEL TWO
Clean and Jerk *AHAP
+
Single Led RDL 8,8,8,8,8 each leg *AHAP
Post loads.

OLD SCHOOL
5 Rounds
400m Run
20 Wall Ball 20#/14#
10 Box Jumps 20″
30 Double Unders
5 Burpees
Post time.

LEVEL ONE
5 Rounds
6 Back Squats 205#/145#
200m Run
+
3 Rounds
20 Russian KB Swings 53#/35#
10 Pull Ups
5 Burpees
Post time.

LEVEL TWO
12 – 9 – 5
DB Thrusters 50#/35#
DB Weighted Pull Ups 25#/15#
Triple Unders
– Rest 2 minutes –
3 Rounds
200m Run
1 Rope Climb 20′
:30 Static Handstand Hold 4 X 6′
15 GHD Sit Ups
Post time minus 2 minutes.

OLD SCHOOL
600m Run
50 Squats
50 Sit Ups
600m Run
50 Russian KB Swings 53#/35#
50 Step Ups 20″
600m Run
50 Thrusters 45#/35#
50 V Ups
post time.

CHOOSE ONE:

#1
1 Mile Run
+
21 – 15 – 9
GHD Sit Ups
Front Squats 95#.65#
X2 Double Unders
+
1 Mile Run
Post time.

#2
3 Rounds
400m Ski Erg
30 Squats
400m Run
30 Sit Ups
500m Row
Post time.

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

LEVEL ONE
400m Run (2 laps @ bldg.)
100 ft. DB High Carry Walking Lunges 35#/25#
400m Run
500m Row
400m Run
100 ft. Bear Crawl
400m Run
200m Farmer’s Walk 2 @53#/35#
400m Run
20 Burpees
400m Run
25 DB Thrusters
Post time.

LEVEL TWO
4 Rounds
20 Calories on Assault Bike
50 Double Unders
15 GHD Sit Ups
15 Push Jerks 115#/85#
15 Pull Ups
200m Run
Post time.

OLD SCHOOL
5 Rounds
500m Row
12 Deadlifts 95#/65#
10 Hang Power Cleans
8 Front Squats
6 Push Press
4 Burpees
Post time.

LEVEL ONE
EMOM for 15 minutes
1st minute: 1 Snatch *AHAP
2nd minute: 10 Toes to Bar
3rd minute: 14 Triangle Leg Raises
+
5 Rounds
15/10 Calories on Assault Bike
12 Plate Clean and Press 45#/35#
5 Burpees
– Rest 1 minute –
Post load and time minus 4 minutes.

LEVEL TWO
Bench Press 5,5,5,5,5 *AHAP
+
Barbell Bent Over Row 10,10,10,10,10 *AHAP
Post loads.

OLD SCHOOL
10 Rounds
250m Row
Odd Rounds:
20 Wall Ball 20#/14#
25 Double Unders
Even Rounds:
10 Box Jumps 20″
5 Burpees
Post time.

LEVEL ONE
E3M for 36 minutes
1st 3 minutes:
200m Run
12 Clean and Jerks 95#/65#
2nd 3 minutes:
14 Alternating Front Rack Lunges Steps
30 Double Unders
3rd 3 minutes:
500m Row
Post Rx or cycles completed.

LEVEL TWO
7 Sets
:20 Seconds @ 450+ Watts on Assault Bike
1:30 Rest between efforts.
+
“Bear Complex”
5 Rounds
*Not for time.
7 Unbroken Reps of:
1 Power Clean
1 Front Squat
1 Push Press
1 Back Squat
1 Push Press
Post Rx or cycles completed and start weight and finish weight of BC.

WEIGHT VEST WEDNESDAY 20#/14#
2 Rounds
800m Run
80 Squats
50 Push Ups
25 Pull Ups
Post time.

LEVEL ONE
5 Sets
3 Deadlifts *AHAP
10 GHD Sit Ups
5 Strict Pull Ups
8/5 Bar Dips
20 Lateral Monster Walks ea. direction
20 Banded Pogo Jumps
15 Calories on Assault Bike
Post load.

LEVEL TWO
5 Sets
1 Push Jerk + 1 Split Jerk *AHAP
+
Tempo Front Squat 3,3,3,3,3 *AHAP
4305
Post loads.

OLD SCHOOL
3 Rounds
750m Row
20 Thrusters 45#/35#
12 Skater Plyos R+L=1 4′
30 Sit Ups
Post time.