Friday July 1st, 2016
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June 30, 2016

Friday July 1st, 2016


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

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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

Brian Chandler No Comments
June 29, 2016

Thursday June 30th, 2016 – Track WOD


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

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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

 

 

Brian Chandler No Comments
June 28, 2016

Wednesday June 29th, 2016


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
Brian Chandler No Comments
June 27, 2016

Tuesday June 28th, 2016


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)

 

Brian Chandler No Comments
June 26, 2016

Monday June 27th, 2016


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

 

Brian Chandler No Comments
June 24, 2016

Saturday June 25th, 2016


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.

Brian Chandler No Comments
June 23, 2016

Friday June 24th, 2016


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
Brian Chandler No Comments
June 22, 2016

Thursday June 23rd, 2016 – Track WOD


Updated-Background-Pic

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
Brian Chandler No Comments
June 21, 2016

Wednesday June 22nd, 2016


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

 

Brian Chandler No Comments
June 20, 2016

Tuesday June 21st, 2016


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#

Brian Chandler No Comments
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