(916) 798-3338

S&C 8/01/18

STRENGTH:

PRESS

3X8 @72%

 

CONDITIONING:

6 RDS NOT FOR TIME

6 INVERTED SUPINE ROW/ BAR. HOLE # 18 ON RACK.

8/10 DB PUSH UP

30 SEC PLANK

10 WALKING LUNGES

S&C 7/31/18

5 ROUNDS W/1 MIN REST BETWEEN ROUNDS

EACH ROUND IS A 3 MIN AMRAP OF:

3 POWER CLEANS (135 AT HEAVIEST)     

6 PUSH UPS

9 AIR SQUATS

(START THE NEXT ROUND WHERE YOU LEFT OFF)

S&C 7/30/18

STRENGTH:

FRONT SQUAT

3X6 @55% OF BACK SQUAT

 

CONDITIONING:

TEAMS OF 2

4000M ROW

EACH ATHLETE ROWING 250M, THEN SWITCH

S&C 7/27/18

STRENGTH:

HANG POWER CLEANS

4X3 @75%

 

CONDITIONING:

1 MIN BURPEES

1 MIN REST

2 MIN BALL SLAMS

2 MIN REST

3 MIN MAX POWER CLEANS (MAX WEIGHTS 115/95)

S&C 7/25/18

STRENGTH:

BENCH PRESS

3X5 @77%

1 CT PAUSE

 

CONDITIONING:

6 ROUNDS NOT FOR TIME

4 CHIN UPS

6 PENDLAY ROWS

8 PUSH UPS

10 AIR SQUATS

GUESS WHOSE KNEE SLEEVE IS WHOSE?

S&C 7/24/18

7 ROUNDS- REST AS NEEDED

HEAVY SLED!

SLED PUSH ACROSS

ROPE PULL SLED BACK

14/12 CAL ROW OR BIKE

S&C 7/23/18

STRENGTH:

TEMPO SQUAT

3X6 @65%

3 SEC DOWN, NO PAUSE ON BOTTOM, 3 SEC UP

 

CONDITIONING:

TABATA 8 RDS ALTERNATING

20 SEC ON, 10 SEC OFF

BALL SLAM

JUMP ROPE-RED

REST 2 MIN

2 MIN ROW FOR MAX METERS

SHE MUST BE KIND OF A BIG DEAL!