LEVEL ONE5 Sets3 Deadlifts *AHAP10 DB Floor Press *AHAP5 Strict Mixed Grip Pull Ups10 GHD Sit Ups:30 Handstand Hold1 Minute at 350+/250+ Watts on BikePost loads. LEVEL TWOSplit Jerk off Jerk Box* Build to Heavy Single+Weighted Pull Ups3,3,3,3,3 *AHAPPost loads. OLD SCHOOL800m Run+21 – 15 – 9Hang Clean and Jerks 95#/65#Front Squats+800m Run+ 21 –…

LEVEL ONE“Pay the Piper”400m Run10 Thrusters 95#/65#400m Run9 Thrusters400m Run8 Thrusters400m Run7 Thrusters……… all the way to400m Run 1 ThrusterPost time. LEVEL TWO10 – 8 – 6 – 4 Squat Cleans 135#/95#Push Jerks20 – 18 – 16 – 14GHD Sit UpsPull Ups+800m Run+4 – 5 – 6 – 7Deadlifts 225#/155#Bar Muscle Ups10 – 12 –…

CHOOSE ONE: #12 Rounds200m Run200m Farmer’s Walk 2@ 53#/35#200m Run200m Ski Erg200m Run10 Burpee Broad Jump200m Run50 ft. Sled Push 155#/105#200m Run50 ft. Sled Pull200m Run25 Wall Ball 20#/14#Post time. #23 Rounds600m Run15 Power Snatches 75#/55#10 Overhead Squats10 Pull Ups30 Double UndersPost time. #3Front Squat 5,5,5,5,5 *AHAP+Push Jerk 2,2,2,2,2 *AHAPPost loads.

LEVEL ONE“Grace”30 Clean and Jerks 135#/95#+5 Sets1 Set every 1:20250m RowPost time and Rx or cycles completed. LEVEL TWO21 – 18 – 15 – 12 – 9 – 6Calories on Assault BikeThrusters 75#/55#* 25 ft. Handstand Walk after each round.Post time. OLD SCHOOL10 Rounds200m RunOdd Rounds: 30 Squats + 5 BurpeesEven Rounds: 14 Alternating DB…

LEVEL ONEEMOM for 15 minutes1st minute: 5 Back Squats *AHAP2nd minute: 15 Hollow Rock F+B=13rd minute: 10 GHD Hip Extensions+5 Rounds200m Run30 Double Unders5 BurpeesPost load and time. LEVEL TWOBench Press 3,3,3,3,3 *AHAP+3 Rounds30 Zues Rope Double Unders25 Barbell Bicep Curls 45#/35#Post load and time. OLD SCHOOL5 Rounds350m Row30 Sit Ups20 Lateral Box Hops 12″…

This picture shows the commitment that the members of La Mesa Workout’s Masters Class has for improving their fitness for prolonged longevity and health. This program is going on its second decade at our facility. Congrats, Masters! LEVEL ONE5 Rounds500m Row20 KB Figure 8 Walking Lunges 35#/26#10 KB Push Jerk Right Arm10 KB Push Jerk…

Happy St. Patrick’s Day! LEVEL ONE5 Sets5 Bench Press *AHAP12 Goblet Squats *AHAP10 GHD Sit Ups:10 L- Sit Hold X 35 Strict Pull Ups10 Skater Plyos R+L=1!5 Calories on Assault BikePost loads. LEVEL TWOClean and Jerk Build until form breaks down.+Single Leg KB Deadlift 6,6,6,6,6 each leg*AHAPPost loads. OLD SCHOOL7 Rounds5 Thrusters 95#/65#5 Pull Ups4…

LEVEL ONE4 Rounds400m Run1 Rope Climb 15′10 Hang Squat Cleans 95#/65#10 Box Jumps 20″5 BurpeesPost time. LEVEL TWO21 – 15 – 9Calorie RowWall Ball 30#/20#Pull Ups– Rest 3 minutes –800m Run100 Double Unders– Rest 3 minutes –21 – 15 – 9GHD Sit UpsHand Release Push UpsPost time minus 6 minutes. OLD SCHOOL8 Rounds250m Row200m Run+3…

CHOOSE ONE: #1AMRAP in 35 minutes1 Mile Run (Buy In)20 Russian KB Swings 53#/35#30 Double Unders15 GHD Sit Ups10 Box Jumps 20″Post Rep Total. #25 Rounds350m Row200m Sandbag Run 70#/50#10 Sandbag Power Cleans10 Sandbag Back Squats200m RunPost time. #3Deadlift 3,3,3,3,3 *AHAP+Press 2,2,2,2,2 *AHAPPost loads.

LEVEL ONE“Open Workout 26.3”2 Rounds12 Burpees Over Bar12 Power Cleans 65#/45#12 Burpees Over Bar12 Thrusters2 Rounds12 Burpees Over Bar12 Power Cleans 85#/55#12 Burpees Over Bar12 Thrusters2 Rounds12 Burpees Over Bar12 Power Cleans 95#/65#12 Burpees Over Bar12 Thrusters16 minute time cap.Post time or rep completed. LEVEL TWO“Open Workout 26.3”2 Rounds12 Burpees Over Bar12 Power Cleans 95#/65#12…