Strength A1. 4 x 8 Push Press @ 70-75% 1RM or 8 RPE Rest :45 A2. 4 x 20 Dumbbell Overhead Walking Lunge Steps (switch hands after 10 steps) Rest :90 Conditioning 5 sets – In a 3:00 window, complete the following: 500m Row Max Rep Burpees w/ remaining time Rest 3:00 between sets. Score …
Congratulations to Jesse de Castro, the July Athlete of the Month! Jesse has been with C3 for two years and it was apparent from day one that this young man was not only a hard worker, but also extremely motivated. He started with great endurance, and he could obviously handle his own bodyweight, but through …
Strength Back Squat 5-5-5-5-5 Work up to a heavy set of 5 for the day. This is not a five rep max, no failed attempts at 5. Conditioning Reps of 40-30-20-10 for time: Double Unders Kb Swings (60#/44#) Double Unders Goblet Squats (60#/44#)
Partner WOD Complete for time: 4 x 400m Run Relay (2x each partner) 150 Wall Balls (30#/20# – Alternate every 15 reps) 4 x 400m Run Relay 100 Toes-2-Bar (Alternate every 10 reps) OR 200 Abmat Sit-ups (Alternate every 20 reps)
Olympic 5 sets – Every 2:00: 1 High Hang Clean + 1 Low Hang Clean (at knees) + 1 Clean + 1 Jerk Building from 60% of Max Clean and Jerk Conditioning For time: 42 Hand Release Push-ups 21 Power Cleans (155#/103#) 30 HR Push-ups 15 Power Cleans (185#/123#) 18 HR Push-ups 9 Power Cleans …
Strength Strict Shoulder Press x 5-4-3-2-1 Work up to a new 1RM Conditioning 3 Rounds for time: 10 Bar Muscle-Ups (Scale to 5 Bar Muscle-ups → 10 C2B Pull-ups → 15 Pull-ups) 600m Run 50 Air Squats
Strength 6 x 2 Front Squat @ 75-80% 1RM Warm-up with sets of 10-5-5-3 to working weight. Stay at same weight for all six sets. Rest :90 between sets. Conditioning 10 minute Ladder- Reps 0f 3-6-9-12-15-18, etc.. Dumbbell Thrusters (50#/35#) Burpee Box Jumps (24″/20″)
Reminder that we will be closed all day on Tuesday, July 4th to honor Independence Day. Partner WOD “Fourth Of July 2017” With a partner, complete the following for time: Begin with a 1776m Row Then complete “The Seven” Hero WOD, partner style – alternate exercises with your partner: 7 rounds of: 7 Handstand push-ups 7 …
Olympic 5 sets – every 2:00: 3 High Hang Cleans + 1 Jerk Start at 60% of 1RM clean and jerk, build to heaviest possible with no misses. Conditioning For time: 25 Back Squats (135#/93#) 400m Run 25 Shoulder-to-Overhead (135#/93#) 50 Pull-ups 25 Shoulder-to-Overhead 400m Run 25 Back Squats *No racks. Take bar from the …
Strength 4 sets: 3.3.3 Speed Deadlifts* @ 50-55%% 1RM Rest :60 5-8 L-Pull ups** @ 21×1 Tempo Rest :60 *Perform three touch and go deadlifts focusing on rapid hip extension once the bar passes the knees. Drop the bar, rest for 10 seconds, repeat two more times for one complete set. Do not exceed 55% …
