(916) 798-3338

S&C 11/30/18

STRENGTH:

DEADLIFT

3X5 ADD 5LB

 

CONDITIONING:

5 ROUNDS FOR TIME:

15/10 CAL ROW OR BIKE

10 BURPEES

S&C 11/29/18

5:30PM OPEN GYM W/COACH LIZ

COACH LIZ WILL BE HAPPY TO HELP YOU, WHEN SHE ISN’T GETTING SWOLE!

S&C 11/28/18

STRENGTH:

PRESS

3X5 ADD 2-3LB

 

CONDITIONING:

6 ROUNDS NOT FOR TIME:

5 CHIN UPS

10 CONTRALATERAL PLANKS https://youtu.be/6lUzHJFoA2I  ONLY DO THE VERSION WITH ARM AND LEG AT THE SAME TIME

8/6 RING PUSH UPS

12 BALL SLAMS

S&C 11/27/18

TEAMS OF 2

6 ROUNDS FOR TIME:

6 KB DEADLIFT

FARMER CARRY (SAME KB’S)

12 KBS

PARTNER 1 COMPLETES 1 FULL ROUND, THEN PARTNER 2 DOES THE SAME.

BOTH PARTNERS CONTINUE TO ALTERNATE UNTIL BOTH COMPLETE 6 ROUNDS.

S&C 11/26/18

STRENGTH:

BACK SQUAT

3X5 ADD 5LB

 

CONDITIONING:

4 ROUNDS FOR TIME

200M RUN

12 THRUSTERS 45/35

7 PULL UPS

 

S&C 11/23/18

10AM CLASS TODAY WITH GUEST COACH DAN MUNOZ, WITH HELP FROM ASSISTANT COACH CHRIS CHASE!  

S&C 11/21/18

STRENGTH:

BENCH PRESS

3X5 ADD 2-5LB

 

CONDITIONING:

6 ROUNDS NOT FOR TIME:

8/6 SUPINE RING ROW

40 SEC PUSH UP PLANK

12 KBS

50 SINGLE JUMP RED ROPE

S&C 11/20/18

TEAMS OF 2 OR 3

5 ROUNDS FOR TIME-

3 SLED PUSH (DOWN, BACK, DOWN)

MEN 1X45LB ON BEAST METAL

WOMEN 2X25LB ON 3 POINT SLED

5 POWER CLEANS (WEIGHT FOR POWER CLEAN SHOULD BE ABLE TO COMPLETE IN 30 SEC)

TEAMS- 1 PERSON COMPLETES THE SLED PUSH AND POWER CLEANS, THEN 2ND COMPLETES BOTH.  CONTINUE UNTIL ALL TEAM MEMBERS COMPLETE 5 ROUNDS

 

  • IF SOLO, REST 2 MIN BETWEEN ROUNDS
  • 20 MIN CAP