Announcement

This Saturday, November 14th, we will have one class at 8 am at Grossmont College Track.  Please come join us for a challenging workout!

Level 1
Partner Workout
*Partner A completes 1 Round, then Partner B
AMRAP in 6 Minutes
5 Hang Cleans 95/65#
5 Pull Ups
Rest 1 Minute
AMRAP in 6 Minutes
1 Rope Climb
5 Burpees
Rest 1 Minute
AMRAP in 6 Minutes
15 Double Unders
5 Squat Jumps
Rest 1 Minute
AMRAP in 6 Minutes
Max Distance Farmer’s Walk 2@53#/2@35#
Post total rounds plus reps and distance.

Extra Credit
50 Russian Twists + Toss with a Partner (Back and Forth is 1 rep)

Level 2
Partner Workout
*Partner A completes 1 Round, then Partner B
AMRAP in 6 Minutes
5 Hang Cleans 185/125#
3 Muscle Ups (W=1)
Rest 1 Minute
AMRAP in 6 Minutes
30 Double Unders
10 Alternating Pistols
Rest 1 Minute
AMRAP in 6 Minutes
1 Rope Climb
5 Burpees
Rest 1 Minute
AMRAP in 6 Minutes
Max Distance Low Sled Push 90#
Post total rounds plus reps and distance.

Extra Credit
50 Russian Twists + Ball Toss with a Partner (Back and Forth is 1 rep)

Barbell Club
Every :45 Seconds for 20 Intervals
1 Clean and Jerk
+
E3MOM for 15 Minutes
5 Pause Back Squats (Pause for 3 seconds at the bottom)
:30 Second Weighted Plank Hold
Post loads.