(916) 798-3338

S&C 4/22/19

STRENGTH:

BACK SQUAT

3X5

ADD 5 LB TO LAST WEEK

 

CONDITIONING:

4 ROUNDS OF 3 MIN AMRAP

1 MIN REST BETWEEN

3 POWER CLEANS

6 PUSH UPS

9 AIR SQUATS

(MAX WEIGHTS 135/95)

 

S&C 4/19/19

STRENGTH:

DEADLIFT

3X5

ADD 5 LB TO LAST WEEK

 

CONDITIONING:

10 MIN EMOM

3 DEADLIFT

3 POWER CLEAN

3 PUSH PRESS/JERK

(MAX WEIGHTS 135/95)

 

S&C 4/9/19

REPEAT UNTIL 150/120 CALORIES ON ROWER OR ASSAULT BIKE 110/90 CAL

1ST MIN- ROW OR ASSAULT BIKE FOR MAX CAL

2ND MIN- 5 POWER CLEANS (MAX WEIGHT 135/95)

 

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 3/5/19

EMOM-AS LONG AS POSSIBLE

POWER CLEANS (MAX WEIGHT 115/85)

1 REP ON THE FIRST MINUTE

2 REPS ON THE SECOND MINUTE

3 REPS ON THE THIRD MINUTE

ECT…

S&C 2/25/19

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

STRENGTH:

FRONT SQUAT

3X5 ADD 5LB TO 2/11/19

 

CONDITIONING:

15 MIN AMRAP

12 POWER CLEANS (MAX WEIGHT 95/65)

12 BOX STEP UPS ( MAX HEIGHT 20”)

12 PUSH PRESS (MAX WEIGHT 95/65)

12/10 CAL ROW

THIS LAST SATURDAY TONI COMPETED IN THE “BOSS OF NORCAL WINTER CLASSIC” IN MOUNTAIN VIEW, CA.  SHE WON HER OPEN WEIGHT CLASS AND AGE DIVISION! CONGRATULATIONS TONI!!! HARD WORK WILL ALWAYS PAY OFF!

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 1/22/19

5 ROUNDS FOR TIME:

7 POWER CLEANS

7 FRONT SQUATS

7 CAL BIKE OR 12 CAL ROW

(MAX WEIGHTS 135/95)