Several C3 athletes put their functional fitness training to good use by tackling the Tough Mudder Chicago over the weekend! Olympic 6 x 3 Position Snatch – Every :90 High Hang + Mid Hang + Low Hang Build in weight to a relatively heavy weight while still moving barbell quickly and efficiently. WOD 5 …
Strength 4 x 5 Front Squats @ 32×1 Tempo 3 second descent, 2 second hold at the bottom. Keep the weight light enough to hold the tempo. Focus should be on keeping proper position in bottom of the squat. Conditioning Murph Training 3.0 Complete for time: 800m Run 25 Pull-ups 50 Push-ups 75 Air Sqauts …
Partner WOD 25 minute AMRAP: 50 Calorie Row 40 Alternating Pistols (sub 40 2-count lunges) 30 Hang Power Snatches (95#/63#) 20 Burpee Box Jumps (24″/20″) 10 Bar Muscle-ups (sub 10 jumping bar muscle-ups or 20 challenging pull-ups) On person working, while the other rests.
Strength 5-5-5 Strict Press 5-5-5 Push Press Building each set, build to 9RPE in both the Strict Press and the Push Press Conditioning 9 minute AMRAP: 3 Power Cleans (135#/93#) 3 Toes-2-Bar 6 Power Cleans 6 Toes-2-Bar 9 Power Cleans 9 Toes-2-Bar….etc. Continue up the ladder until the 9 minutes is up. -Rest 1 minute, …
Endurance 5 x 1 minute Row Sprints w/ 2 minute rest between sets. For each 1 minute effort, your goal is travel as many meters as possible while holding a specific strokes per minute rate. Set 1 – 24 s/m Set 2 – 26 s/m Set 3 – 28 s/m Set 4 – 30 s/m …
Olympic 1 Clean and Jerk every :90 for 15 minutes (10 sets) Start light, finish as heavy as possible. Conditioning “Diane” Reps of 21-15-9: Deadlifts (225#/153#) Handstand Push-ups
Strength Back Squat 5 reps @ 65% 3RM 3 reps @ 75% 3 reps @ 85% 2 reps @ 95% 3 x 1 to establish 1RM Conditioning Murph Training 2 rounds of 10 minutes to complete the following: 800m Run Then AMRAP of: 5 Pull-up 10 Push-ups 15 Air Squats Once the first ten …
Partner WOD With a partner, complete the following for time: 100 Thrusters (95#/63#) – Alternate every 5 reps 100′ Walking Lunge – Both partners, together 100 Toes-2-Bar – Alternate every 5 reps 100′ Bear Crawl – Both partners, together 100 Burpees – See-Saw style, alternate every rep
Conditioning In a 5 minute window, complete the following: 400m Run 21 Kb Swings (53#/35#) 12 Pull-ups AMRAP Clean & Jerks w/ remaining time (135#/93#) Rest 2 minutes between rounds, complete 5 rounds.
Congratulations to May Co-Athlete of the Month Layne Zimmers! This is quite the accomplishment. Layne Zimmers named District 186 Teacher of Year – sj-r.com Accessory/Gymnastics 15 minute EMOM: 12 Weighted Step-ups (6/6) – 8RPE 6-8 Challenging Handstand Push-ups (Strict,Deficit,Standard)/12 Seated Kb Press 20 Hollow Rocks Repeat 5 sets 3 rounds – Each for time: 500m …
