Monday July 17th, 2017
Strength Back Squat 5 reps @ 65% 1RM 3 reps @ 75% 1 rep @ 85% 5 x 5 Reps @ 75% – Every 2:00 Conditioning 3 rounds for time: 15 Thrusters (135#/93#) 75 Double Unders (scale to 50 double under or 150 single under)
WOD
Saturday July 15th, 2017
Partner WOD 20 minute AMRAP – complete reps of 10-20-30-40: Calorie Row Handstand Push-ups Toes-2-Bar This workout is wave style, once the round of 40 is completed, start over at 10 reps. Scaling: Handstand Push-ups → Push Press (95#/63#) Toes-2-Bar → V-Ups → Plate Sit-ups
Friday July 14th, 2017
Olympic 5 sets – Every 2:00: 1 Hang Clean + 1 Clean + 1 Jerk Build to as heavy as possible with no misses Conditioning For time: 50 Wall Balls (20#/14#) 600m Run 50 Pull-ups 600m Run 50 Wall Balls
Wednesday July 12th, 2017
Midline 4 sets: :45 – :60 Plank Rest :30 10/10 Single Leg RDL with Dumbbell Rest :30 15 Weighted Sit-ups Rest :30 Conditioning 21-15-9 for time: Deadlifts (225#/153#) Box Jumps (24″/20″)
Tuesday July 11th, 2017
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 …
July 2017 Athlete of the Month: Jesse de Castro
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 …
Monday July 10th, 2017
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#)
Saturday July 8th, 2017
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)
Friday July 7th, 2017
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 …
Wednesday July 5th, 2017
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