Strength Every 3:00 for 15:00 (5 sets): 3 Push Press @ 3RM Strict Press 20 Alternating DB Step-ups Go right from the Push Press to the Step-ups with minimal rest. Use a weight on the step-ups that will allow you to move through them quickly. Conditioning 10:00 AMRAP: 75/60 Calorie Row 50 Alternating DB Snatches …
Strength A1. 4 x 5 Deadlift @ 70% 1RM or 75% 5RM Rest :60 A2. 4 x 10/10 Unilateral Kettlebell Sit-up Rest :60 Conditioning 20:00 AMRAP: 5 Pull-ups 10 Push-ups 15 Air Squats ***At the beginning of the workout, and at the 10:00 mark, perform and 800m Run Score = total rounds + reps
Olympic Clean Complex 6 x 1 Hang Power Clean + 1 Hang Squat Clean + 1 Split Jerk Build to a heavy complex, or keep it comfortable and work on technique. Conditioning 5 rounds for time: 30 Double Unders 20 Walking Lunge Steps 10 Handstand Push-ups Scaling: 30 Double Unders → 15-20 Double Unders → 60 Singles …
Strength A1. 4 x 5 Front Squat @ 75% of last weeks heavy single Rest :30 A2. 4 x 5 Tall Box Jumps (step down each rep) Rest :90 Conditioning Reps of 15-12-9-6-3 for time: Thrusters (115#/83#) Bar Facing Burpees
Partner WOD Task “Fight Gone Bad” With a partner, complete three rounds for time of: 50 Wall Balls (20#/14#) 50 Power Cleans (75#/53#) 50 Box Jumps (24″/20″) 50 Push Press (75#/53#) 50 Calorie Row Partners work one at a time, alternating every minute. If a partner finishes the last rep of an exercise before their …
Strength 8 x 2 Power Snatch Reset between reps. Build to a heavy double or stay at a light/moderate weight. Conditioning A. 10:00 AMRAP – Reps of 3-6-9-12-15: Deadlift (225#/153#) Toes-2-Bar B. 2:00 Max Double Unders Notes: *If you complete the round of 15, start back at the round of three. *There is no rest …
Strength Back Squat 5 reps @ 75% 5RM 5 reps @ 80% 5 reps @ 85% 3 x 3 @ 90% Conditioning 4 x 4:00 AMRAP: 5 Pull-ups 10 Push-ups 15 Air Squats Rest 1:00 between each round. Start each round where you left off in the previous round. Score = total Rounds + Reps
Congratulations to Shad Shymansky, our May Athlete of the Month. Shad and his wife Angie have been consistent members of the C3 Community for three and a half years. Shad has always had a great work ethic, but in the past 12 months we have seen Shad’s motivation go through the roof, which in turn …
Strength A1. 5 x 5 Strict Press @ 75-80% 3 RM Strict Press (5#-10# heavier than last Tuesday) Rest :30 A2. 5 x 5-8 Strict Pull-ups Rest :90 Conditoning For time: 800m Run 21 Clean & Jerks (135#/93#) 600m Run 15 Clean & Jerks 400m Run 9 Clean & Jerks
Strength Front Squat A. 12:00 to build to a heavy single. B. 3 x 5 @ 70% of A Conditioning In a :90 window, complete the following: 20 Wall Balls (20#/14#) Max Rep Burpees with remaining time Rest :90 between rounds. Complete 5 rounds. Score = total number of burpees for all five rounds.
