(916) 798-3338

S&C 6/01/18

STRENGTH:

POWER CLEAN

5X3 @70%

REST 2 MIN BETWEEN

 

CONDITIONING:

1 POWER CLEAN + 2 PUSH PRESS (MAX WEIGHTS 115/75)

200M RUN

1 POWER CLEAN + 4 PUSH PRESS

200M RUN

1 POWER CLEAN + 6 PUSH PRESS

200M RUN

1 POWER CLEAN + 8 PUSH PRESS

200M RUN

1 POWER CLEAN + 10 PUSH PRESS

200M RUN

S&C 5/30/18

STRENGTH:

BENCH PRESS

1 CT PAUSE

3X8 @65%

 

CONDITIONING:

10 MIN AMRP

6 PENDLAY ROW SUPINE GRIP (155/105)

12 KBS

200M RUN

S&C 5/29/18

STRONGMAN:

21 MIN EMOM

MIN 1- 5 SANDBAG OVER SHOULDER (OUTSIDE)

MIN 2- HEAVY FARMER CARRY ACROSS AND BACK

MIN 3- 40’ BURPEE BROAD JUMP

 

S&C 5/26/18

“MURPH”

1 MILE RUN

100 PULL UPS

200 PUSH UPS

300 AIR SQUATS

1 MILE RUN

(THERE WILL BE SCALED OPTIONS SO EVERYONE CAN PARTICIPATE)

S&C 5/25/18

STRENGTH:

DEADLIFT

3X6 @70%

 

CONDITIONING:

FOR TIME-

2000M ROW

IF YOU ARE DOING MURPH SATURDAY, THIS IS A RECOVERY ROW.

 

S&C 5/25/18

STRENGTH:

DEADLIFT

3X6 @70%

 

CONDITIONING:

FOR TIME-

2000M ROW

IF YOU ARE DOING MURPH SATURDAY, THIS IS A RECOVERY ROW.

S&C 5/23/18

STRENGTH:

PRESS

3X6 @70%

 

CONDITIONING:

5 RDS FOR TIM-70% EFFORT

4 PULL UPS- YOUR CHOICE, KIP, BAND, GRIP

8 PUSH UPS

10 AIR SQUATS

200M RUN