(916) 798-3338

S&C 7/31/19

STRENGTH:

BENCH PRESS W/1 SEC PAUSE

ADD 2-3LB LEAVE 2 IN THE TANK

 

CONDITIONING:

5 ROUNDS NOT FOR TIME:

8 ARNOLD PRESSES

10 GRASSHOPPERS

1 SLED PUSH ACROSS AND BACK

60 SEC PLANK ELBOWS

30 SEC JUMP ROPE

S&C 7/30/19

TEAMS OF 2

FOR TIME:

100 CAL ROW (SWITCH EVERY 10 CAL)

100 WALL BALL (SWITCH EVERY 10 REPS)

100 BOX STEP UPS (SWITCH EVERY 10 REPS)

100 BALL SLAMS (SWITCH EVERY 10 REPS)

SCALE TO ABILITY

 

S&C 7/29/19

STRENGTH:

BACK SQUAT

3X5 ADD 5LB. LEAVE 2 IN TANK

 

CONDITIONING:

4X 2 MIN AMRAP

3 BURPEES

4 POWER CLEANS (MAX 115/85)

25 SINGLE JUMPS

2 MIN REST BETWEEN 2 MIN AMRAPS

 

S&C 7/26/19

DEADLIFT

3X5 ADD 5LB TO LAST WEEK

 

CONDITIONING:

TEAMS OF 2

COMPLETE 1000M ROW

WHILE PERSON A ROWS, PERSON B HANGS FROM THE PULL UP BAR. 

WHEN PERSON B DROPS OFF THE BAR, A AND B SWITCH UNTIL 1000M IS COMPLETE.

NAME THAT LIFTER!

S&C 7/24/19

STRENGTH:

PRESS

3X5 LEAVE 2 IN THE TANK

 

CONDITIONING:

5 ROUNDS NOT FOR TIME:

5 ONE ARM DB FLOOR PRESS (5 EACH SIDE)

45 SEC PLANK FROM ELBOWS

5/3 STRICT PULL UPS

12 RUSSIAN TWISTS-MED BALL

40 SINGLE JUMPS-RED ROPE

 

S&C 7/23/19

TEAMS OF 2

FOR TIME:

80 CAL ROW (SWITCH EVERY 8 CAL)

80 WALL BALL (SWITCH EVERY 8 REPS)

80 BOX STEP UPS (SWITCH EVERY 8 REPS)

80 BALL SLAMS (SWITCH EVERY 8 REPS)

 

S&C 7/22/19

STRENGTH:

BACK SQUAT

3X5 LEAVE 2 IN THE TANK

 

CONDITIONING:

3X 3 MIN AMRAP

3 POWER CLEANS (MAX 135/95)

6 PUSH UPS

9 AIR SQUATS

1 MIN REST BETWEEN 3 MIN AMRAPS

FINAL SCORE IS TOTAL ROUNDS COMPLETE