Strength/Accessory Every :90 – 4 rounds of each: Interval 1 – 12 Alternating Step-ups (2x Db’s at side, 6 step-ups each leg, 20″/18″ box) Interval 2 – 20 Russian Kb Swings Interval 3 – :45 Side Plank (Alternate side each interval for 2 times per side) Conditioning For time (14:00 Cap): 10 Alternating Db Snatches […]
Friday April 6th, 2018 Read More »
Congratulations to Katie Davison, our April 2018 Athlete of the Month! Katie, mother of three boys (four if you include Ryan) and Executive Director of Innovate Springfield, finds the time make it into the gym consistently despite her busy schedule. Katie has been with C3 for two years. Particularity, over the past six months, we
April 2018 Athlete of the Month – Katie Davison Read More »
Strength 4 sets: Back Squat x 5 @ 32×1 Tempo 55-60% 1RM Rest :60 Single Leg RDL x 10/10 Rest :60 Conditioning 10:00 AMRAP: 30 Double Unders (Scales to 15 dubs or 50 singles) 12 Deadlifts 9 Hang Power Cleans 6 Front Squats Rx’d: 155#/103# Barbell Intermediate: 125#/83# Scaled: 95#/63
Wednesday April 4th, 2018 Read More »
Strength 4 sets: Bench Press x 8-10 @ 7-8 RPE Rest :60 Single Arm Bent Over Rows x 10/10 Rest :60 Conditioning Complete for time: 750m Row 5 rounds: 10 C2B Pull-ups 10 Burpee Box Jumps Overs (24″/20″) Finish with 250m Row Sprint
Tuesday April 3rd, 2018 Read More »
Olympic 6 x 3 High Hang Squat Cleans – Every 2 minutes Build to heavy set of three with no misses Conditioning In 4:00, complete as many rounds + reps as possible of: 10 Toes-2-Bar 15 DB Push Press (50#/35#) 20 Jumping Air Squats Rest 2:00 between rounds, complete 3 total rounds. Start each round
Monday April 2nd, 2018 Read More »
With Partners alternating tasks, accumulate as many calories as possible in 20:00 of: Task 1: 30 Double Unders 60yd Farmers Carry 30 Double Unders Task 2: Max Calorie Row Partner A will start with Task 1, while Partner B rows. Once Partner A completed Task 1, both partners will switch. Score = total calories
Saturday March 31st, 2018 Read More »
Strength A1. Back Squat 3 x 8 @ 65% 1RM A2. Bar Dips 3 x 8 @ 21×1 Tempo Conditioning Reps of 10-20-30-40: Wall Balls (20#/14#) Hang DB Snatches (50#/35#) Box Jumps (24″/20″) 20 minute time cap
Friday March 30th, 2018 Read More »
Strength/Accessory 4 sets: Romanian Deadlift x 8-10 reps @ 45-55% 1RM DL Max Strict Pull-ups x 8-10 Weighted Hollow Hold x :30-:45 Conditioning “Helen” 3 rounds for time: 400m Run 21 Kb Swings (53#/35#) 12 Pull-ps Go fast.
Wednesday March 28th, 2018 Read More »
Skill Pistol Progressions Conditioning With a partner, complete as many alternating rounds + reps of: 15/12 Calorie Row 12 Alternating Pistols 9 Handstand Push-ups Scaling: 12 Alternating Pistols → 12 Alternating weighted step-ups 9 Handstand Push-ups → 9 Pike Push-ups from Box → 9 DB Push Press
Tuesday March 27th, 2018 Read More »
Olympic 8 sets – every :90 2 Power Cleans Reset between reps, build to a heavy double. Conditioning 7:00 AMRAP: 7 Deadlifts (225#/153#) 7 Lateral Bar Hopping Burpees 7 Toes-2-Bar
Monday March 26th, 2018 Read More »
