LEVEL ONE
EMOM for 15 minutes
1st minute: 5 Back Squats *AHAP
2nd minute: 15 Hollow Rock F+B=1
3rd minute: 10 GHD Hip Extensions
+
5 Rounds
200m Run
30 Double Unders
5 Burpees
Post load and time.
LEVEL TWO
Bench Press 3,3,3,3,3 *AHAP
+
3 Rounds
30 Zues Rope Double Unders
25 Barbell Bicep Curls 45#/35#
Post load and time.
OLD SCHOOL
5 Rounds
350m Row
30 Sit Ups
20 Lateral Box Hops 12″ R+L=1
10 Split Squat Jumps R+L=1
20 Russian KB Swings 53#/35#
Post time.
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 ONE
5 Rounds
500m Row
20 KB Figure 8 Walking Lunges 35#/26#
10 KB Push Jerk Right Arm
10 KB Push Jerk Left Arm
50 Single Unders
Post time.
LEVEL TWO
50 Calories on Assault Bike
800m Run
50 Calories on Assault Bike
– Rest 3 minutes –
10 Power Snatches 115#/75#
5 Muscle Ups
15 Front Squats
10 CTB Pull Ups
30 GHD Sit Ups
10 CTB Pull Ups
15 Front Squats
5 Muscle Ups
10 Power Snatches
Post time minus 3 minutes.
Weight Vest 20#/14#
1 Mile Run
+
8/5 Rounds
5 Pull Ups
10 Push Ups
15 Squats
+
1 Mile Run
Post time.
Happy St. Patrick’s Day!
LEVEL ONE
5 Sets
5 Bench Press *AHAP
12 Goblet Squats *AHAP
10 GHD Sit Ups
:10 L- Sit Hold X 3
5 Strict Pull Ups
10 Skater Plyos R+L=1
!5 Calories on Assault Bike
Post loads.
LEVEL TWO
Clean and Jerk
Build until form breaks down.
+
Single Leg KB Deadlift 6,6,6,6,6 each leg
*AHAP
Post loads.
OLD SCHOOL
7 Rounds
5 Thrusters 95#/65#
5 Pull Ups
4 Burpees
4 Box Jumps 20″
200m Run
Post time.
LEVEL ONE
4 Rounds
400m Run
1 Rope Climb 15′
10 Hang Squat Cleans 95#/65#
10 Box Jumps 20″
5 Burpees
Post time.
LEVEL TWO
21 – 15 – 9
Calorie Row
Wall Ball 30#/20#
Pull Ups
– Rest 3 minutes –
800m Run
100 Double Unders
– Rest 3 minutes –
21 – 15 – 9
GHD Sit Ups
Hand Release Push Ups
Post time minus 6 minutes.
OLD SCHOOL
8 Rounds
250m Row
200m Run
+
3 Rounds
30 Russian KB Swings 53#/35#
50 Sit Ups
Post time.
CHOOSE ONE:
#1
AMRAP in 35 minutes
1 Mile Run (Buy In)
20 Russian KB Swings 53#/35#
30 Double Unders
15 GHD Sit Ups
10 Box Jumps 20″
Post Rep Total.
#2
5 Rounds
350m Row
200m Sandbag Run 70#/50#
10 Sandbag Power Cleans
10 Sandbag Back Squats
200m Run
Post time.
#3
Deadlift 3,3,3,3,3 *AHAP
+
Press 2,2,2,2,2 *AHAP
Post loads.
LEVEL ONE
“Open Workout 26.3”
2 Rounds
12 Burpees Over Bar
12 Power Cleans 65#/45#
12 Burpees Over Bar
12 Thrusters
2 Rounds
12 Burpees Over Bar
12 Power Cleans 85#/55#
12 Burpees Over Bar
12 Thrusters
2 Rounds
12 Burpees Over Bar
12 Power Cleans 95#/65#
12 Burpees Over Bar
12 Thrusters
16 minute time cap.
Post time or rep completed.
LEVEL TWO
“Open Workout 26.3”
2 Rounds
12 Burpees Over Bar
12 Power Cleans 95#/65#
12 Burpees Over Bar
12 Thrusters
2 Rounds
12 Burpees Over Bar
12 Power Cleans 115#/75#
12 Burpees Over Bar
12 Thrusters
2 Rounds
12 Burpees Over Bar
12 Power Cleans 135#/85#
12 Burpees Over Bar
12 Thrusters
16 minute time cap.
Post time or rep completed.
OPTIONAL WORKOUT
*Everyone’s eligible
5 Rounds
200m Run
12 Power Cleans 75#/55#
12 Front Squats
12 Push Jerks
36 Double Unders
Post time.
LEVEL ONE
Front Squat 3,3,3,3,3 *AHAP
+
5 Sets
15/12 Calories on Assault Bike
10 Deck Squat 25#/15#
5 Squat Thrusts
Rest 1 minute –
Post load and time minus 4 minutes.
LEVEL TWO
Bench Press 5 X 5
+
DB Walking Lunges 12,12,12,12,12 *AHAP
Post loads.
OLD SCHOOL
4 Rounds
750m Row
15 Flip Squats 53#/35#
20 KB Walking Lunges
10 Pull Ups
10 Burpees
Post time.
LEVEL ONE
3 Rounds
Max reps in 1 minute at each exercise.
1 minute rest after each round.
Hang Power Snatch 75#.55#
Back Squat
Sit Ups
Double Unders
Burpees
Alternating Front Rack Lunge Steps
– Rest 1 minute –
Post rep total.
Extra Credit: 1 Mile Run
LEVEL TWO
21 – 18 – 15 – 12 – 9 – 6
Calories on Assault Bike
Wall Ball 20#/14#
GHD Sit Ups
X2 Double Unders
* 200m Run after every round.
Post time.
WEIGHT VEST
20#/14#
400m Run
50 Squats
30 Push Ups
400m Run
50 Step Ups 20″
30 Plate Clean and Press 35#/25#
400m Run
50 Push Ball 20#/14#
30 Walking Lunges
400m Run
Post time.
LEVEL ONE
5 Sets
3 Reps of Barbell Complex:
1 Power Clean + 1 Hang Squat Clean *AHAP
10 GHD Sit Ups
6/4 Ring or Bar Dips
10 DB Bent Over Rows *AHAP ea. arm
6/4 Strict Pull Ups
15 Calories on Assault Bike
Post loads.
LEVEL TWO
Back Squat – Build to Heavy Single
+
Weighted Pull Up 2,2,2,2,2 *AHAP
Post loads.
OLD SCHOOL
10 Rounds
200m Run
Odd Rounds: 7 Hang Squat Cleans 75#/55# + 7 Push Press
Even Rounds: 5 Burpee Pull Ups + 30 Double Unders
Post time.
Level One
4 Rounds
10 Back Squats 155#/105#
200m Run
+
4 Rounds
5 Pull Ups
10 Push Ups
30 Double Unders
+
1000m Row
Post time.
Level Two
5 Rounds
200m Run
200m Farmer’s Walk 2@53#/44#
12 GHD Sit Ups
20 Russian KB Swings
5 Burpees
Post time.
Old School
600m Run
30 DB Front Squats 35#/25#
20 DB Push Press
10 Squat Thrusts
600m Run
30 DB Floor Press
20 DB Walking Lunges
10 Squat Thrusts
600m Run
30 Sit Ups
20 DB Thrusters
10 Squat Thrusts
Post time.
