Announcement

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

Level 1
50-40-30-20-10 Reps of
Wall Ball 20#@10’/14#@9′
Walking Lunges
Sit Ups
Post time.
Extra Credit
1 Mile Run

Level 2
0-10 Minutes
Find 3RM Squat Clean (Touch and Go)
10-20 Minutes
7 Rounds
10 Russian KB Swings 70/53#
5 Strict HSPU
20-25 Minutes
Max Calories Airdyne
Post load, time, and calories.
Extra Credit
8 x 250M Row
Rest 1 Minute between efforts

Barbell Club
EMOM for 15 Minutes: 1 Power Snatch
+
E3MOM for 15 Minutes
5 Pause Overhead Squats (3 second hold at the bottom)
Post loads.