Strength A1. Pause Back Squat x 5-5-5-5-5 2 second pause @ bottom of each squat Start at light/moderate weight and build to moderately heavy A2. 5 x 5 Tall Box Jumps Conditioning 4 x 2:00 AMRAP Rounds 1 & 3: 40 Double Unders 20 Alternating DB Snatches (50#/35#) Max Wall Balls (20#/14#) w/ remaining time …
Accessory 12 minute EMOM: Minute 1: 10-15 Perfect Push-ups Minute 2: 10 Double Kb Bent Over Rows Minute 3: 15 V-ups Repeat for 4 rounds. Conditioning For time: 15 Clean and Jerks (155#/103#) 800m Run 30 Burpee Box Jump Overs (24″/20″) 800m Run 15 Clean and Jerks
Strength/Skill A1. Sumo Deadlift x 5-5-3-3-3 A2. Handstand Progressions (Handstand Walk / Handstand Hold*) *Spend about 1:00 getting inverted Conditioning A. 6:00 AMRAP 40/30 Calorie Row 30 HSPU Max Box Step-up w/ remaining time (2 x 50#/35# on 20”/18” Box) Rest 3:00 B. 6:00 AMRAP 40/30 Calorie Row 30 Alternating Box Step-ups Max HSPU w/ …
Strength Front Squat Every 2:30: 5 Reps @ 75% 1RM 1 Rep @ 80% 5 Reps @ 75% 1 Rep @ 85% 5 Reps @ 75% 1 Rep @ 90% Conditioning 3 rounds for time: 15 Hang Squat Clean (135#/93#) 7 Bar Muscle-ups *Scale bar MU’s to 15 C2B Pull-ups or 15 Pull-ups
Partner WOD “Fat Kelly” With a partner, complete five rounds for time of: 400m Run 40 Box Jumps (30″/24″) 40 Wall Balls (30#/20#) Partners will complete the 400m runs together. Box Jump and Wall Ball reps may be partitioned between partners as they see fit, with only one person working at a time.
Olympic A. Every :90 for 5 sets: 1 Snatch Pull + 1 Hang Snatch (build to 75% snatch max or a moderate weight) B. Every :90 for 5 sets: 1 Snatch (build to a heavy single) Conditioning For time: 30 Alternating DB Power Snatches (50#/35#) 20 Target Burpees (Jump to 6″-10″ above standing reach) 30 …
Meet Daniel “DT” Taylor, our July 2018 Athlete of the Month! Daniel has been a member of the C3 Community since March of 2017. Since joining, Daniel has been a focused and committed athlete. Daniel is a friendly, team player, who can more often than not be found getting his work done at the noon …
Accessory 3 sets for quality: Alternating Single Arm DB Bench Press x 20 (10/10) Max Rep Chin-ups Weighted Sit-ups x 15-20 Conditioning “Bing Bang” from CompTrain 50 Power Cleans for time (185#/123#) Elite – 185#/123# Rx’d – 155#/103# Intermediate – 135#/93# Scaled < 115#/73# 10 minute time cap
Strength Every 3 minutes for 18:00 (6 sets): Deadlift x 6-6-4-4-2-2 Dips x 8-12 *Deadlifts are intended to be touch and go. Build to a heavy set of two. *Scaling for dips is Ring Dips→Bar Dips→Assisted Bar Dips→Bench/Box Dips Conditioning 12:00 AMRAP: 6 Strict Handstand Push-ups 12 Deadlifts (225#/153#) 30 Double Unders
Strength Front Squat – Build to a heavy single Conditioning Reps of 21-15-9 for time: Front Squat (135#/93#) Toes-2-Bar 400m Run after each round
