(916) 798-3338

S&C 10/9/18

18 MIN AMRAP

12/9 CAL BIKE OR ROW

15 WALL BALL

12 ALTERNATING DB SNATCH

9 TTB OR REVERSE CRUNCH

S&C 10/8/18

STRENGTH:

BACK SQUAT

2 SEC PAUSE

3X5 @80% OF LAST BACK SQUAT

 

CONDITIONING:

TEAMS OF 2

3K ROW

SWITCH EVERY 250M

S&C 10/5/18

STRENGTH:

DEFICIT DEADLIFT

STANDING ON 1”MAT OR PLATE

3X5 @ 80% OF LAST DL

 

CONDITIONING:

5X FOR TIME:

15/10 CAL ROW OR BIKE

10 BURPEES

DHIREN IS A BEAST!!!

S&C 10/3/18

STRENGTH:

PRESS

3X8 @ 70% OF LAST PRESS

CONDITIONING:

3 MIN AMRAP

BALL SLAMS

REST 90 SEC

3 MIN AMRAP

KBS

REST 90 SEC

3 MIN AMRAP

SANDBAG OVER SHOULDER (TO BE DONE OUTSIDE)

FINAL SCORE= REPS COMPLETED IN EACH MOVEMENT

S&C 10/2/18

“BULLDOZER”

18 MIN AMRAP

20/15 CAL ROW OR ASSAULT BIKE

15 WALL BALLS

10 POWER CLEANS (MAX 95/65)

5 PUSH UPS