(916) 798-3338

S&C 7/01/19

STRENGTH:

BACK SQUAT

3X8 LEAVE 2 IN THE TANK

 

CONDITIONING:

14 MIN EMOM

ODD MIN-12 WALL BALL

EVEN MIN- 6 BURPEES

 

S&C 6/28/19

STRENGTH:

DEADLIFT

3X6 LEAVE 2 IN THE TANK

 

CONDITIONING:

1/2 OF A FIGHT

3 RDS

30 SEC WALL BALL

15 SEC REST

30 SEC POWER CLEAN (MAX 85/65)

15 SEC REST

30 SEC BOX STEP UP (MAX 20”)

15 SEC REST

30 SEC PUSH PRESS (MAX 85/65)

15 SEC REST

30 SEC ROW FOR CAL

1 MIN REST

SCORE IS TOTAL REPS

S&C 6/26/19

STRENGTH:

PRESS

3X7 LEAVE 2 IN THE TANK

 

CONDITIONING:

9 DB PUSH PRESS

30 SEC EACH SIDE PLANK

8 RENEGADE ROWS (SAME WEIGHT AS PUSH PRESS)

30 SEC HOLLOW HOLD

40 SINGLE JUMPS RED ROPE

S&C 6/25/19

4 ROUNDS FOR TOTAL REPS OF EACH MOVEMENT

45 SEC POWER CLEANS (MAX WEIGHT 85/55)

REST 30 SEC

45 SEC BOX STEP UPS (MAX 20”)

REST 30 SEC

45 SEC JUMP ROPE (RED)

REST 30 SEC

S&C 6/24/19

STRENGTH:

FRONT SQUAT

3X8

LEAVE 2 IN THE TANK

 

CONDITIONING:

WALL BALL 10-1

BURPEES 1-10

 

S&C 6/21/19

STRENGTH:

DEADLIFT

3X6 LEAVE 2 IN THE TANK

 

CONDITIONING:

1/3 OF A FIGHT

3 RDS

20 SEC WALL BALL

20 SEC POWER CLEAN (MAX 85/65)

20 SEC BOX STEP UP (MAX 20”)

20 SEC PUSH PRESS (MAX 85/65)

20 SEC ROW FOR CAL

1 MIN REST

SCORE IS TOTAL REPS