Strength 7 x 5 Back Squats – Every minute on the minute. Aim for ~60% of 1RM. Use the same weight for all seven sets. Conditioning “The Chief” 5 x 3 minute AMRAP: 3 Power Cleans (135#/93#) 6 Push-ups 9 Air Squats Rest 1 minute between rounds. Start each round where you left off in …
Clean Complex This is the same complex as last week – just 5% heavier. Every 2 minutes for 6 minutes (3 sets) complete: 3 Clean Pulls + 3 Power Cleans + 3 Front Squats + 3 Push Jerks @ 55-60% 1RM Clean Every 2 minutes for 6 minutes complete: 2 Clean Pulls + 2 Power …
Strength Deadlift 3-3-3-3-3 Start @ 65% 1RM and build to today’s heavy set of three. Conditioning 3 rounds for time: 75 Double Unders 21 Kb Swings (70#/53#) 12 Strict Pull-ups *Scale to 45 Double Unders or 150 singles. If you do not have unassisted strict pull-ups, scale to banded pull-ups or ring rows.
Strength Back Squat 10 Reps @ 55% 3RM 8 Reps @ 65% 6 Reps @ 70% 6 Reps @ 75% 6 Reps @ 80% Conditioning For time: 1K Row 100 Wall Balls (20#/14#)
Strength Power Snatch x 1.1.1.1.1 Build to heaviest single for the day. Conditioning Reps of 21-15-9 for time: Overhead Squat (115#/83#) Bar Facing Burpees
Partner WOD 20 minute AMRAP: 30/25 Calorie Row 15 Wall Balls (30#/20#) + 15 Box Jumps (30″/24″) *One person completes the row, while the other complete the wall balls and box jumps. Once both partners are done with their task, they switch.
Congratulations to Val Roberts, our C3 Athlete of the Month for June 2017. Val has been a part of the #Nooner squad since she started at C3 over three years ago. In that time, we have seen Val improve dramatically. This is a product of hard work and dedication, as she is one the more consistent …
Clean Complex Every 2 minutes for 6 minutes (3 sets) complete: 3 Clean Pulls + 3 Power Cleans + 3 Front Squats + 3 Push Jerks @ 50-55% 1RM Clean Every 2 minutes for 6 minutes complete: 2 Clean Pulls + 2 Power Cleans + 2 Front Squats + 2 Push Jerks @ 60-65% 1RM …
Strength A. 20 minute to establish 3RM Back Squat Finish heavier than May 8th, 2017 B. 2 x 10 @ 75% of 3RM Conditioning Advanced 7 minutes of Max Ring Muscle-ups (sub bar muscle-ups if needed) Intermediate/Scaled 7 minute AMRAP: 6 Pull-ups 9 V-Ups (sub straight leg ABMAT Sit-ups) 12 Push-ups
Conditioning Complete the following for time: 30 Calorie Row 30 Kb Swings (60#/44#) 30 Burpees -Rest 4 minutes- 25 Calorie Row 25 Kb Swings 25 Burpees -Rest 3 minutes- 20 Calorie Row 20 Kb Swings 20 Burpees -Rest 2 minutes- 15 Calorie Row 15 Kb Swings 15 Burpees -Rest 1 minute- 10 Calorie Row 10 …
