(916) 798-3338

S&C 3/01/19

STRENGTH:

DEADLIFT

3X5 ADD 5-10 LB TO LAST WEEK

 

CONDITIONING:

FOR TIME:

2000M ROW

S&C 2/27/19

GYM WILL BE CLOSED 2/28/19. SORRY FOR ANY INCONVENIENCE. 

STRENGTH:

BENCH PRESS

3X5 ADD 5 LB TO 2/13/19

 

CONDITIONING:

6 ROUNDS NOT FOR TIME:

5 STRICT PULL UPS (PRONATED GRIP)

6 EACH SIDE. SIDE PLANK REACH THROUGH AND OVER

8/6 DYNAMIC PUSH UP

10 HOLLOW ROCKS

40 SINGLE JUMPS RED ROPE

EVERYONE WILL BE HAPPIER WHEN DAN M. COMES BACK!

S&C 2/26/19

GYM WILL BE CLOSED 2/28/19. SORRY FOR ANY INCONVENIENCE. 

6 ROUNDS FOR TIME

STONE CARRY ACROSS GYM AND BACK

12 BALL SLAMS

12 WALL BALL

REST 2 MIN BETWEEN ROUNDS

S&C 2/25/19

GYM WILL BE CLOSED 2/28/19. SORRY FOR ANY INCONVENIENCE. 

STRENGTH:

FRONT SQUAT

3X5 ADD 5LB TO 2/11/19

 

CONDITIONING:

15 MIN AMRAP

12 POWER CLEANS (MAX WEIGHT 95/65)

12 BOX STEP UPS ( MAX HEIGHT 20”)

12 PUSH PRESS (MAX WEIGHT 95/65)

12/10 CAL ROW

THIS LAST SATURDAY TONI COMPETED IN THE “BOSS OF NORCAL WINTER CLASSIC” IN MOUNTAIN VIEW, CA.  SHE WON HER OPEN WEIGHT CLASS AND AGE DIVISION! CONGRATULATIONS TONI!!! HARD WORK WILL ALWAYS PAY OFF!

S&C 2/22/19

STRENGTH:

DEADLIFT

3X5 ADD 5-10LB LO LAST WEEK

 

CONDITIONING:

1000M ROW

REST 2 MIN

1000M ROW

S&C 2/20/19

STRENGTH:

PRESS

3X6 @75% OF 5RM

 

CONDITIONING:

6 ROUNDS NOT FOR TIME:

4 CHIN UPS (WEIGHTED IF POSSIBLE)

12 RUSSIAN TWISTS

8 DB FLOOR PRESS

20-30 SEC HOLLOW HOLD

100M RUN

S&C 2/19/19

6 ROUNDS NOT FOR TIME

5 SANDBAG CLEAN AND JERK (CAN PRESS, PUSH PRESS, PUSH JERK, OR SPLIT)

HEAVY FARMER CARRY ACROSS GYM, SET DOWN AND PICK BACK UP, AND RETURN (DB, KB, OR HANDLES)

40 SINGLE JUMPS RED ROPE

REST 2 MIN

THE MUNOZ BOYS SAVED A POWERLIFTER!!!