LEVEL ONE2 Rounds400m Run (2 Laps @ Bldg.)400m Ski Erg400m Run50 ft. Burpee Broad Jump400m Run100m Farmer’s Walk 2 @53#/35#400m Run50 ft. Sled Push 205#/175#Post time. LEVEL TWO3 Rounds20 Calories on Assault Bike:30 L – Sit Hold (Accumulative)– Rest 2 minutes –3 Rounds50 Double Unders15 GHD Sit Ups– Rest 2 minutes –21 – 15 –…

LEVEL ONEEMOM for 12 minutesOdd minutes: 10 Alternating Back Rack Reverse Lunges *AHAPEven minutes: 5 Push Press *AHAP+4 Rounds21 Calories on Rower15 Hang Squat Cleans 75#/55#9 Pull UpsPost loads and time. LEVEL TWODeadlift 3,3,3,3,3 *AHAP+Bench Press 5 X 3* All sets @ 90% 1 RMPost loads. OLD SCHOOL8 Rounds200m Run25 Double Unders15 Med Ball Cleans…

LEVEL ONEE3M for 36 minutes1st 3 minutes: 200m Run + 20 Wall Ball 20#/14#2nd 3 minutes: 500m Row3rd 3 minutes: 20 Double Unders + 20 Russian KB Swings 53#/35# + 5 BurpeesPost Rx or cycles completed. LEVEL TWO4 Rounds20 Calories on Assault Bike1 Rope Climb 15′15 DB Front Squats 50#/35#50 Double Unders10 BurpeesPost time. WEIGHT…

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…