Strength Jerk Technique A. Every :90 for 6:00 (4 sets) 3 Tall Split Jerks Emphasize speed and footwork, not weight. B. Every :90 for 9:00 (6 sets) 1 Pause Jerk Pause for 1 second at the bottom of the dip. Increase load with each set. No misses. Conditioning For time: 800m Run Then 15-12-9-6-3: Power …
Strength Back Squat 5 reps @ 65% 1RM 3 reps @ 75% 1 rep @ 85% 5 x 5 Reps @ 75% – Every 2:00 Conditioning 3 rounds for time: 15 Thrusters (135#/93#) 75 Double Unders (scale to 50 double under or 150 single under)
Partner WOD 20 minute AMRAP – complete reps of 10-20-30-40: Calorie Row Handstand Push-ups Toes-2-Bar This workout is wave style, once the round of 40 is completed, start over at 10 reps. Scaling: Handstand Push-ups → Push Press (95#/63#) Toes-2-Bar → V-Ups → Plate Sit-ups
Olympic 5 sets – Every 2:00: 1 Hang Clean + 1 Clean + 1 Jerk Build to as heavy as possible with no misses Conditioning For time: 50 Wall Balls (20#/14#) 600m Run 50 Pull-ups 600m Run 50 Wall Balls
Midline 4 sets: :45 – :60 Plank Rest :30 10/10 Single Leg RDL with Dumbbell Rest :30 15 Weighted Sit-ups Rest :30 Conditioning 21-15-9 for time: Deadlifts (225#/153#) Box Jumps (24″/20″)
Strength A1. 4 x 8 Push Press @ 70-75% 1RM or 8 RPE Rest :45 A2. 4 x 20 Dumbbell Overhead Walking Lunge Steps (switch hands after 10 steps) Rest :90 Conditioning 5 sets – In a 3:00 window, complete the following: 500m Row Max Rep Burpees w/ remaining time Rest 3:00 between sets. Score …
Congratulations to Jesse de Castro, the July Athlete of the Month! Jesse has been with C3 for two years and it was apparent from day one that this young man was not only a hard worker, but also extremely motivated. He started with great endurance, and he could obviously handle his own bodyweight, but through …
Strength Back Squat 5-5-5-5-5 Work up to a heavy set of 5 for the day. This is not a five rep max, no failed attempts at 5. Conditioning Reps of 40-30-20-10 for time: Double Unders Kb Swings (60#/44#) Double Unders Goblet Squats (60#/44#)
Partner WOD Complete for time: 4 x 400m Run Relay (2x each partner) 150 Wall Balls (30#/20# – Alternate every 15 reps) 4 x 400m Run Relay 100 Toes-2-Bar (Alternate every 10 reps) OR 200 Abmat Sit-ups (Alternate every 20 reps)
Olympic 5 sets – Every 2:00: 1 High Hang Clean + 1 Low Hang Clean (at knees) + 1 Clean + 1 Jerk Building from 60% of Max Clean and Jerk Conditioning For time: 42 Hand Release Push-ups 21 Power Cleans (155#/103#) 30 HR Push-ups 15 Power Cleans (185#/123#) 18 HR Push-ups 9 Power Cleans …
