ANNOUNCEMENT: There will be NO CLASSES on Monday July 4th. Have a happy and safe Independence Day!

Congratulations to C3’s Emily Maulding for graduating from the Illinois State Police Academy this weekend.  Emily is now a Sangamon County Deputy.  We are proud to say Emily won the Physical Fitness Award for being the fittest in her class!

Strength

A1. 5 x 3 Push Press @ 75%-80%-85%-90%-90% 3RM

• Rest :45

A2. 5 x 6-8 Strict Pull-ups (weighted if possible. If assistance is needed, use as little as possible)

• Rest :90

Conditioning

3 rounds for time:

• 18 Alternating Kb Snatches (53#/35#)
• 12 Burpee Box Jumps (24″/20″)
• 6 Bar Muscle-ups (scale is 12 C2B Chin-ups or 12 assisted chin-ups)

Cash-Out

800m Run @ 7RPE + 150 Double Unders or 3 minutes Double Under practice

ANNOUNCEMENT: There will be NO CLASSES on Monday July 4th.  Have a happy and safe Independence Day!

Reminder: If you have a running watch, bring it. Or check out the Runtastic App for your phone.

Track WOD – Week 4

Group:

• 3 X (200 m, then 200 m, then 400 m) at one-mile goal pace. 90 seconds rest after the 200 meter runs. 3-4 minutes between each set.

Self (to be done later in the week):

• 2 X 10 minutes at your 5k pace with 1-2 minute rest

Strength

Deadlift

Every :90 for nine sets:

• 5 @ 60% 1RM
• 5@ 65%
• 5 @ 75%
• 3 @ 80%
• 3 @ 85%
• 3 @ 90%
• 3 x 1 @ 90+%

Conditioning

Complete for time:

• 50 Double Unders/150 Singles
• 50 Wall Balls (20#/14#)
• 50 Toes-2-Bar
• 50 Wall Balls
• 50 Double Unders/150 Singles

Olympic

EMOM x 10:

• 2 Clean & Jerks

If you are comfortable with the movement, build to heavy double, if not – keep all sets moderate across the board. Reset each rep.

Conditioning

Reps of 21-15-9 for time:

• Power Clean (155#/103#, 125#/83#, 95#/63#)
• Strict Handstand Push-ups (scale kipping/modified hasp’s or push-ups)

Strength

Front Squat

A. 10 minutes to work of to heavy set of 3 (9RPE) – Heavier than last week

B. 5 x 3 @ 90% of A

Conditioning

Complete for time:

• 45 Kb Swings (60#/44#)
• 30 Alternating Pistols
• 800m Run
• 30 Alternating Pistols
• 45 Kb Swings (60#/44#)

Midline

3 sets:

• :20 Hollow Hold
  • :40 Rest
• :20 Arch Hold
  • :40 Rest

Partner WOD

In teams of two, alternate tasks to complete as many rounds as possible in 25 minutes:

• 20 Wall Balls (20#/14#)
• 250m Row
• 20 Box Jumps (24″/20″)

*Partner A completes 20 wall balls, then partner B completes 250m row, then Partner A completes 20 box jumps, Partner B completes 20 wall balls, so on so forth.

Strength

Push Press

• 5-5-5 @ 70%-75%-80% 3RM
• 3-3-3 @ 85% 3RM

Conditioning

Reps of 10-9-8-7-6-5-4-3-2-1:

• Hang Power Cleans (155#/103#)
• C2B Pull-ups

Midline

3 x 1 minute (weighted) Plank Holds

• Rest 1 minute between each

Reminder: If you have a running watch, bring it. Or check out the Runtastic App for your phone.

Track WOD – Week 3

Group:

3 x (300m, then 200m, then 100m)

• Goal should be 1 mile goal pace.
• Rest 2 minutes after 300m, :90 after 200m, and 3 minutes between sets.

Self (to be done later in the week):

5 minutes hard, 1 minute easy, 4 minutes hard, 1 minute easy, 3 minutes hard, 1 minute easy, 2 minutes hard, 1 minute easy, 1 minute hard, 1 minute easy.

• Hard = 2 mile pace
• Easy = warm-up pace

Strength

A1. Deadlift 10-8-6-4-2 @ 70%-75%-80%-85%-90% 1RM

• Rest :30

A2. 4 x 5 Tall Box Jumps – No power step, step down each rep.

• Rest :60

Conditioning

3 rounds, each for time – Begin each round every 5 minutes:

• 400m Run
• 50 Double Unders
• 15 Burpees

Olympic

10 x 2 Snatch – Every :90, building to a heavy double

Conditioning

5 rounds for time:

• 10 Kb Snatches – Right Arm
• 10 Alternating Overhead Kb Reverse Lunges – Right Arm
• 10 Kb Snatches – Left Arm
• 10 Alternating Overhead Kb Reverse Lunges – Left Arm

Prescribed weight = 53#/35#