Workout: Thursday 11/12/2015

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.

7 comments

  • Tina 12 Nov ’15

    5am
    L1
    Barbara 19:35Rx ec
    Erica 26:07Rx ec
    Rob 26:10Rx ec
    Carissa 26:45Rx
    Erica S 25:56Rx ec
    Cathy 21:19Rx
    Nick F 16:47Rx ec
    Monica 18:33Rx ec
    Newman 14:24Rx ec
    Lindsey 21:19Rx ec
    Sean 16:21Rx ec

    Reply
  • Tina 12 Nov ’15

    8am
    L1
    Stroup 22:33 Rx ec
    John 25:57Rx ec
    Andi 21:56Rx ec
    Greg 27:58
    Katie 27:48Rx ec
    Roselynn 27:49Rx ec
    Berenice 31:42Rx ec
    Alex 16:27Rx ec
    BBC
    Milly 110#PR/-

    Reply
  • Tina 12 Nov ’15

    9am
    L1
    Katelyn 20:50
    Amanda 21:47Rx ec
    Linda 21:35Rx ec
    Jennifer 25:05
    Gaby 18:33Rx ec
    Ed M 26:10Rx
    Briley 17:38Rx ec

    Reply
  • Tyler Rodems 12 Nov ’15

    12pm

    L1
    Cami 28:36 10#
    Sam 24:10 Rx EC
    Heather R. 19:41 Rx
    Ashley 27:25 Rx
    Aileen 26:10 Rx
    Anthony 20:17 Rx EC
    Christina 21:36 Rx EC

    Reply
  • Tina 12 Nov ’15

    oops!
    9am
    L2
    Anthony F 105#/7:21/52 ec
    Jeff S 225#/8:11Rx/43

    Reply
  • Tina 12 Nov ’15

    4pm
    L1
    Reid 25:40Rx
    Dylan 19:49Rx
    Pat 22:51Rx ec
    L2
    Trapp 185#/7:26Rx/64
    Brad 205#/-/-
    Johnny 165#/6:50Rx/56
    Tim R 165#/9:10/45
    Shiloh 110#/9:12/58
    Jimmy 245#/10:00/54
    BBC
    Tiffany 90#/65#

    Reply
  • Tina 12 Nov ’15

    5pm
    Lina 14:50Rx ec
    Tommy 26:51Rx
    Adam 25:31Rx ec
    Jeria 26:50Rx
    Felica 23:48Rx
    Alberto 22:04Rx
    Carrie M 20:25Rx
    Ryan 14:36Rx ec
    Steve O 16:32Rx ec
    Trapp 19:40Rx
    Susan 27:40Rx
    L2
    Chris B 185#/9:06Rx/56
    Shane 145#/10:00/46

    Reply

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