(916) 798-3338

S&C 4/15/19

STRENGTH:

BACK SQUAT

3X5

TEMPO SQUAT 3-0-3

-10% OF LAST BACK SQUAT

 

CONDITIONING:

6 ROUNDS FOR TIME

200M RUN

1 MIN REST BETWEEN

 

S&C 4/8/19

STRENGTH:

BACK SQUAT

3X5

1 CT PAUSE ADD 5 LB TO LAST WEEK

 

CONDITIONING:

4 ROUNDS OF 3 MIN AMRAPS

W/1 MIN REST

3 PULL UPS

6 PUSH UPS

9 AIR SQUATS

 

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 3/18/19

STRENGTH:

BACK SQUAT

3X4 ADD 5LB TO LAST WEEK

 

CONDITIONING:

3 POWER CLEAN (MAX WEIGHTS 135/95)

150M ROW

5 POWER CLEAN

300M ROW

7 POWER CLEAN

500M ROW

5 POWER CLEAN

300M ROW

3 POWER CLEAN

150M ROW

 

S&C 2/4/19

STRENGTH:

BACK SQUAT

W/ 2 SECOND PAUSE

ADD 5 LB TO LAST MONDAY

 

CONDITIONING:

10 MIN AMRAP

40 SINGLE JUMPS (RED ROPE)

3 POWER CLEANS (MAX WEIGH T135/95)

A HUGE THANK YOU TO EVERYONE WHO CAME OUT SATURDAY TO PARTICIPATE IN THE NATALIE CORONA MEMORIAL WORKOUT!  OUR BENCHMARK FAMILY IS THE BEST!!!

 

S&C 1/21/19

MONDAY 1/21/19

STRENGTH:

BACK SQUAT

3X5 @85% OF 5RM

 

CONDITIONING:

FOR TIME:

52 CAL ROW

30 BURPEES

45 WALL BALL