(916) 798-3338

S&C 6/01/19

GYM IS CLOSED TODAY. GET OUTSIDE AND ENJOY YOUR FITNESS! WE APOLOGIZE FOR ANY INCONVENIENCE.

S&C 5/31/19

STRENGTH:

DEADLIFT

3X4 ADD 5LB

 

CONDITIONING:

4 RDS FOR TIME:

10 BOX STEP UPS

15 KBS

200M ROW

REST 30 SEC BETWEEN RDS

THESE ANIMALS SET THE FASTEST TIMES FOR “MURPH” THIS YEAR!  WAY TO GO GEN AND LUIS!!!  GEN- 49:18,  LUIS- 44:52

 

S&C 5/29/19

STRENGTH:

PRESS

3X5 ADD 2-3LB

 

CONDITIONING:

6 ROUNDS NOT FOR TIME:

8 DB BENCH PRESS

45 SEC PLANK (ELBOWS)

8/6 SUPINE RING ROW

10 ALTERNATING JUMPING LUNGES

100M RUN

WE FINISH TOGETHER!!!

 

S&C 5/28/19

FOR TIME:

30 CLEAN & JERKS (MAX WEIGHTS 115/85)

REST 3 MIN

500M ROW

REST 3 MIN

50 BALL SLAMS

 

S&C 5/25/19

“MURPH”

1 MILE RUN

100 PULL UPS

200 PUSH UPS

300 AIR SQUATS

1 MILE RUN

WEAR A 20LB VEST IF YOU LIKE

THERE WILL BE SCALED OPTIONS ON THE BOARD

REMEMBER WHY YOU ARE DOING THIS WORKOUT!

 

S&C 5/24/19

SATURDAY MAY 25TH, IS “MURPH”.  WORKOUT WILL START AT 9AM. BE READY!

STRENGTH:

DEADLIFT

3X5 ADD 5LB

 

CONDITIONING:

2000M ROW 50-60%

 

S&C 5/23/19

SATURDAY MAY 25TH, IS “MURPH”.  WORKOUT WILL START AT 9AM. BE READY!

5:30PM OPEN GYM

 

S&C 5/22/19

SATURDAY MAY 25TH, IS “MURPH”.  WORKOUT WILL START AT 9AM. BE READY!

STRENGTH:

BENCH PRESS

3X5 ADD 2-3LB

 

CONDITIONING:

5 ROUNDS NOT FOR TIME:

ROW 200M

PLANK 45 SEC ELBOWS

6/4 BANDED PUSH UPS

10 JUMP SQUATS

 

S&C 5/21/19

SATURDAY MAY 25TH, IS “MURPH”.  WORKOUT WILL START AT 9AM. BE READY!

16 MIN EMOM

ODD MIN- 3 POWER CLEANS (MAX WEIGHT 135/95)

EVEN MIN- 10 KBS

REST 5 MIN

1000M ROW FOR TIME