(916) 798-3338

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 3/12/19

FOR TIME:

1000M ROW

REST 3 MIN

3 ROUNDS FOR TIME

400M RUN

21 KBS

12 PULL UPS

REST 3 MIN

50 BALL SLAMS

S&C 3/4/19

STRENGTH:

BACK SQUAT

TEMPO SQUAT 3 SEC DOWN, 3 SEC UP

SUBTRACT 20% OF YOUR LAST BACK SQUAT

 

CONDITIONING:

3 ROUNDS FOR TIME

400M RUN

10 KBS

10 BALL SLAMS

S&C 2/26/19

GYM WILL BE CLOSED 2/28/19. SORRY FOR ANY INCONVENIENCE. 

6 ROUNDS FOR TIME

STONE CARRY ACROSS GYM AND BACK

12 BALL SLAMS

12 WALL BALL

REST 2 MIN BETWEEN ROUNDS

S&C 2/11/19

STRENGTH:

FRONT SQUAT

3X5 -15% OF LAST MONDAY

 

CONDITIONING:

21-15-9

DB HANG POWER CLEAN AND JERK

BALL SLAM

200M RUN BETWEEN