Memorial Day Murph Shirt/Tank Top orders are due by Saturday! Please click here to order. Olympic EMOM x 10: 1 Full Snatch Build throughout and finish with a heavy single or find a 1RM Conditioning Reps of 21-18-15-12-9: Overhead Squats (115#/78#) Double Unders x 2
Strength Back Squat Set 1 – 5 reps @ 70% 3RM Set 2 – 4 reps @ 80% Set 3 – 3 reps @ 90% Set 4 – 2 reps @ 95% Set 5 – 1 rep @ 100% Set 6 – 10 reps @ 75% Rest :90 between each set. Conditioning 3 rounds for …
Congratulations to our May Co-Athletes of the Month- Pam Rotherham and Layne Zimmers! Friends and coworkers, Pam and Layne have been mainstays at C3 since joining four years ago! Over this time, Pam and Layne have been an absolute joy to coach. They know how to work hard while also keeping things lighthearted and fun. These ladies …
May 2016 Co-Athletes of the Month: Pam Rotherham & Layne Zimmers Read More »
Partner WOD 20 minute AMRAP – In teams of two, complete the following ladder as a relay: 2-4-6-8-10-12, etc.. Wall Balls (30#/20#) Lateral Bar Burpees Hang Power Cleans (115#/78#) Both athletes complete rounds relay style. Partner A completes 2 wall balls, 2 burpees, and 2 hang power cleans. Once he or she completes the round, …
Strength 15 minutes to find 1RM Deadlift Conditioning 5 Rounds for time: 20 Alternating Pistols (scale weighted reverse lunges) 10 DB Hang Snatch – Right Arm (45#/35#) 10 DB Hang Snatch – Left Arm (45#/35#)
Endurance 5 x 1 minute Row for Max Meters – All out effort Rest 2 minutes between sets Conditioning In 12 minutes, continue as far up the ladder as possible: 3 Pull-ups 3 Over the Box Jumps (24″/20″) 6 Pull-ups 6 Over the Box Jumps 9 Pull-ups 9 Over-the-Box Jumps 12 Pull-ups 12 Over …
Olympic Every :90 complete 2 Clean and Jerks for 10 sets. Start at 6 RPE or ~65% 1RM, increase weight every other set to a set double. Conditioning Complete the following for time: 2 rounds of “DT” 12 Deadlifts (155#/103#, 135#/83#, 115#/73#, or 60% of Max Double from the strength portion) 9 Hang Power Cleans 6 …
Strength 5 x 3 Back Squat Set 1 @ 70% Set 2 @ 80% Set 3 @ 85% Set 4 @ 90% Set 5 @ 95% Conditioning Every :90 for 15 minutes (10 sets), complete the following: 12 Kb Swings (60#/44#) 12 Push-ups
Team WOD In teams of three, complete 5 rounds each of: Max Burpees 100yd Farmer’s Carry Max Toes-2-Bars Only one partner may occupy each station; partners rotate as a group as soon as their teammate complete the 100 meter farmer’s carry.
Strength 4 Sets: Clean Grip Deadlift x 5 @ 7-9 RPE (building) Rest :45 Kb Floor Press x 10-12 @ 8 RPE Rest :90 Conditioning Complete for time: 15 Wall Balls (20#/14#) 12 Power Cleans (Elite 185#/123#, Rx’d 155#/103#, Int 135#/93#, Scaled ~65% Clean Max) 15 Wall Balls 9 Power Cleans 15 Wall Balls 6 …
