Strength Back Squat A. Warm up: 8 reps @ 40% 6 reps @ 50% 4 reps @ 60% B. Working sets: 6 reps @ 72.5% 1 rep @ 92.5% 6 reps @ 75% 1 rep @ 95% 6 reps @ 77.5% 1 rep @ 97.5% Conditioning Complete 3 rounds for time: 20 Box Jumps (24″/20″) …
Partner WOD Rowing “Bradley” With a partner, complete 10 rounds each (20 rounds total) of: 10 Calorie Row 10 Pull-ups 10 Calorie Row 10 Burpees 35 minute time cap U.S. Air Force Senior Airman Bradley R. Smith, 24, of Troy, Illinois, assigned to the 10th Air Support Operations Squadron, based in Fort Riley, Kansas, was …
Conditioning “Nutts” For time: 10 Handstand Push-ups 15 Deadlifts (250#/173#) 25 Box Jumps (30#/24#) 50 Pull-ups 100 Wall Balls (20#/14#) 200 Double Unders 400m Run with 45#/35# Plate Lieutenant Andrew Richard Nuttall, 30, from the 1st Battalion Princess Patricia’s Canadian Light Infantry (1 PPCLI), based in Edmonton, Alberta, serving as a member of the 1 PPCLI …
Accessory 12 minute EMOM: Minute 1: 8 Deadlifts @ 60-65-70-70% 1RM DL Minute 2: 15-20 Weighted ABMAT Sit-ups Minute 3: Rest Repeat for four sets. Conditioning Complete for time: Start with 75/60 Calorie Row 5 rounds: 10 Toes-2-Bar 5 Power Cleans (185#/123#) Finish with 75/60 Calorie Row
Olympic Snatch Complex Every :90 for 12 minutes (8 sets): 1 Snatch Pull + 1 Hang Power Snatch + 1 Hang Squat Snatch Build to something heavy but NO MISSES. Conditioning 5 rounds for time: 50 Double Unders (scale 100 single unders) 15 Overhead Squats (95#/63#)
Congratulations to our November 2017 Athlete of the Month – Ashleigh Roscetti! Ashleigh has been at C3 for just under a year, getting her start with our ladie’s Six Week Challenge Group in January. Since beginning, Ashleigh has done nothing but push herself. It is not often we have members ask to ramp up the …
November 2017 Athlete of the Month: Ashleigh Roscetti Read More »
Strength Back Squat A. Warm-up: 8 Reps @ 40% 1RM 6 reps @ 60% 4 reps @ 70% 2 reps @ 80% 1 rep @ 85% B. 8 minute EMOM: 1 rep @ 90% 1RM Conditioning For time: 100′ Weighted Walking Lunge (45#/35#) 30 Handstand Push-ups 100′ Weighted Walking Lunge 20 Handstand Push-ups 100′ Weighted …
Partner WOD With a partner, complete as many reps as possible in 25 minutes of: 30 Clean & Jerks (135#/93#) 10 Alternating rounds of “Cindy” *1 Round of Cindy = 5 Pull-ups 10 Push-ups 15 Air Squats Partners may split up Clean & Jerk reps between themselves however they see fit. Partners must, however, alternate …
Strength Front Squat 10 x 3 @ 75% 1RM – Every :90 Conditioning 4 rounds for time: 20 Wall Balls (30#/20#) 10 yd Handstand Walk (scale 30 yd bear crawl) 400m Run
Strength/Accessory 3 sets: Romanian Deadlift x 6 @ 50-55% 1RM Rest :45-:60 DB Bent Over Rows x 8/8 AHAP Rest :45-:60 V-ups x 15-25 Unbroken Reps Rest :45-:60 Conditioning 5 rounds for time (15 minute cap): 15 Box Jumps (24″/20″) 12 Deadlifts (155#/103#) 9 Hang Power Cleans (155#/103#) 6 Shoulder-2-Overhead (155#/103#)
