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S&C 3/29/19

STRENGTH:

DEADLIFT

3X4 ADD 5 LB TO LAST WEEK

 

CONDITIONING:

3X FOR TIME:

400M RUN OR 500M ROW

REST 2 MIN BETWEEN

S&C 3/27/19

STRENGTH:

BENCH PRESS 1 CT PAUSE

3X4 ADD 2-3LB TO 3/13/19

 

CONDITIONING:

6 ROUNDS NOT FOR TIME:

8 DB PRESS

8 TOES TO BAR

12 KBS

BEAR CRAWL ACROSS

150M ROW

S&C 3/26/19

8 ROUNDS FOR TIME:

STONE CARRY ACROSS AND BACK (GUT CARRY)

4 STONE TO SHOULDER

4 CHIN UPS

4 BURPEES

REST 2 MIN BETWEEN ROUNDS

FINISHER-1000M ROW

 

 

S&C 3/25/19

STRENGTH:

BACK SQUAT

3X4 ADD 5 LB TO LAST WEEK

 

CONDITIONING:

8 ROUNDS- ALTERNATING TABATA POWER CLEANS AND AIR SQUATS

(MAX WEIGHTS 115/85)

ODD ROUNDS 20 SECONDS OF POWER CLEANS, REST 10 SECONDS,

EVEN ROUNDS, 20 SECONDS OF AIR SQUATS, REST 10 SECONDS,

REST 3 MIN

8 ROUNDS- ALTERNATING TABATA JUMP ROPE AND BALL SLAMS

ODD ROUNDS 20 SECONDS OF JUMP ROPE-RED ROPE, REST 10 SECONDS,

EVEN ROUNDS, 20 SECONDS OF BALL SLAMS, REST 10 SECONDS,

S&C 3/22/19

STRENGTH:

DEADLIFT

3X4 ADD 5 LB TO LAST WEEK

 

CONDITIONING:

FOR TIME: 40 CURTIS P’S (MAX WEIGHT 105/70)

  • One “Curtis P” complex is comprised of one Power Clean, one Lunge (each leg), and one Push Press.

S&C 3/20/19

STRENGTH:

PRESS

3X4 ADD 2-3LB TO 3/6/19

 

CONDITIONING:

8 DB FLOOR PRESS

CONTRALATERAL PLANK 5 EACH SIDE

8 SUPINE RING ROW

6 SIDE PLANK REACH AND ABOVE (EACH SIDE)

40 SINGLE JUMPS