(916) 798-3338

S&C 8/28/19

“POWER CLEAN PARTY”

EMOM complete 1 power clean

Men — Start at 135 pounds and increase by 5 pounds per minute until you fail a rep.  

Women — Start at 65 pounds and increase by 5 pounds per minute until you fail a rep.

There are not enough words to express how much all of you mean to me. I greatly value the relationship I have with each and every one of you. The time we have shared under this roof on Kenroy Lane has been amazing to say the least. It breaks my heart to walk out of these doors, but life changes and we must change with it. We are shifting gears and moving forward in a positive new direction. I am grateful to you all and sincerely thank you.

Coach Ted

 

S&C 8/27/19

SLED PUSH AND PULL

10 ROUNDS FOR MAX WEIGHT

ADD WEIGHT EACH ROUND

PUSH SLED ACROSS THE GYM

PULL THE SLED BACK WITH THE ROPE

S&C 8/26/19

CONDITIONING:

FOR TIME:

40 KBS

40 SINGLE JUMPS (RED ROPE)

40 BALL SLAMS

40 SINGLE JUMPS (RED ROPE)

30 KBS

30 SINGLE JUMPS (RED ROPE)

30 BALL SLAMS

30 SINGLE JUMPS (RED ROPE)

20 KBS

20 SINGLE JUMPS (RED ROPE)

20 BALL SLAMS

20 SINGLE JUMPS (RED ROPE)

10 KBS

10 SINGLE JUMPS (RED ROPE)

BAD ASS MOFO’S!!!

 

S&C 8/23/19

STRENGTH:

POWER CLEANS

4X3 

BUILD TO A CHALLENGING SET OF THREE POWER CLEANS THAT YOU SHOULD BE ABLE TO DO ONE MORE REP PAST THREE.

 

CONDITIONING:

12 MIN AMRAP

6 KNEE TO STAND (ALTERNATE SIDES)

 OR KNEE JUMPS 

6 TOES TO BAR OR REVERSE CRUNCH

8/6 CAL ROW OR 6/4 CAL BIKE

S&C 8/21/19

STRENGTH:

PUSH PRESS

3X5 LEAVE 2 IN THE TANK

SHOULD BE ABLE TO ADD 10-15% FROM LAST PRESS WEIGHT

 

CONDITIONING:

5 RDS NOT FOR TIME:

8 DB BENCH PRESS

45 SEC WEIGHTED PLANK (ELBOWS)

12 JUMP LUNGES

8 BAND ROTATIONS EACH SIDE

200M ROW

 

S&C 8/20/19

3-6-9-12-9-6-3 FOR TIME

DEADLIFT  (MAX WEIGHT 95/65)

POWER CLEAN (MAX WEIGHT 95/65)

BURPEES OVER BAR

REST 5 MIN

RUN 400M FOR TIME

CONGRATULATIONS TO GEN FOR SLAYING THE 375LB DEADLIFT! HARD WORK PAYS OFF!!!

S&C 8/19/19

STRENGTH:

FRONT SQUAT

3X6 LEAVE 2 IN THE TANK

 

CONDITIONING:

10 MIN AMRAP

8 KBS

8 BOX STEP UP

8 KB PUSH PRESS (4 EACH SIDE)

SOME OF THE BEST PEOPLE I KNOW!!!