(916) 798-3338

S&C 4/02/19

REPEAT UNTIL 150 CALORIES ON ROWER OR ASSAULT BIKE

1ST MIN- ROW OR ASSAULT BIKE FOR MAX CAL

2ND MIN- 50’ FARMER CARRY

GO HARD & FAST ON ROWER OR BIKE

S&C 3/27/19

STRENGTH:

BENCH PRESS 1 CT PAUSE

3X4 ADD 2-3LB TO 3/13/19

 

CONDITIONING:

6 ROUNDS NOT FOR TIME:

8 DB PRESS

8 TOES TO BAR

12 KBS

BEAR CRAWL ACROSS

150M ROW

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 3/15/19

STRENGTH:

DEADLIFT

3X4 ADD 5-10LB TO LAST WEEK

 

CONDITIONING:

3 ROUNDS FOR TIME:

500M ROW

12 DEADLIFT (MAX WEIGHT 115/85)

21 BOX STEP UPS

 

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 02/01/19

Saturday, February 2nd at 9am, we will be hosting the NATALIE CORONA MEMORIAL WORKOUT.  100% of all donations we collect will be forwarded to the Natalie Corona Memorial Fund setup by the Davis Police Department.  You may also contribute a donation directly by bringing a check to the Davis Police Department or by visiting https://paypal.me/NatalieCoronaFund.

STRENGTH:

DEADLIFT

3X8 @70% OF 5RM

 

CONDITIONING:

1000M ROW

50 THRUSTERS (EMPTY BAR)

30 PULL UPS

S&C 1/25/19

STRENGTH:

DEADLIFT

3X5 @85% OF 5RM

 

CONDITIONING:

FOR TIME:

1000M ROW

50 THRUSTERS (EMPTY BAR)

30 PULL UPS

 

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