(916) 798-3338

S&C 10/31/18

STRENGTH:

PRESS

3X5 ADD 3-5LB TO LAST PRESS

 

CONDITIONING:

“BASELINE”

500M ROW

40 AIR SQUATS

30 SIT UPS

20 PUSH UPS

10 PULL UPS

S&C 10/30/18

15 MIN AMRAP

5 DEADLIFTS

5 HANG POWER CLEANS

5 FRONT SQUATS

5 PUSH PRESS

5 BACK SQUATS

(MAX WEIGHTS 115/75)

S&C 10/29/18

STRENGTH:

BACK SQUAT

3X5 ADD 5LB TO LAST

 

CONDITIONING:

TABATA ROW (20 SEC OF WORK, 10 SEC OF REST, 8 ROUNDS FOR TOTAL METERS)

REST 3 MIN

TABATA KBS (20 SEC OF WORK, 10 SEC OF REST, 8 ROUNDS FOR TOTAL REPS)

FINAL SCORE IS TOTAL METERS AND REPS SEPARATE

“NOT LOOKING FORWARD TO THE WORKOUT, BUT I’LL APPRECIATE IT WHEN IT’S DONE!”

AMANDA N.

S&C 10/26/18

STRENGTH:

DEADLIFT

3X6 @75%

 

CONDITIONING:

3 ROUNDS

500M ROW

400M RUN

REST 1 MIN

S&C 10/24/18

STRENGTH:

CLOSE GRIP BENCH PRESS

3X6 @70% OF 1RM BENCH PRESS

 

CONDITIONING:

6 ROUNDS NOT FOR TIME:

5 PULL UPS

30 SEC PUSH UP PLANK

8 DB PUSH PRESS

30 SEC ELBOW PLANK

S&C 10/23/18

“POWER CLEAN PARTY”

EMOM complete 1 power clean

Men — Start at 135 pounds and increase by 5 pounds per minute until you fail a rep.

Women — Start at 65 pounds and increase by 5 pounds per minute until you fail a rep.

* Starting weight will be adjusted to the individual.

S&C 10/22/18

STRENGTH:

BACK SQUAT

3X8 ADD 5 LB TO LAST WEEK

 

CONDITIONING:

3 ROUNDS FOR MAX REPS

1 MIN CAL ROW OR BIKE

1 MIN RUSSIAN KBS

1 MIN BOX STEP UPS

1 MIN REST