Partner WOD With a partner, complete the following for time: Buy-in: 150/120 Calorie Row (135 for coed partners) Then complete Regional Individual Events 3 & 4: 104 Wall Balls (20#/14#) 52 Pull-ups 4 rounds: 28 Pistols/Reverse Goblet Lunges 15 Power Cleans (115#/78#) Partners may split up reps however they wish.
Strength Push Press A. 5 sets to build to a heavy set of 3 B. 2 x 10 @ 65% of heaviest set Conditioning Advanced 400m Run 21 Unbroken Handstand Push-ups* 400m Run 18 Unbroken Handstand Push-ups* 400m Run 15 Unbroken Handstand Push-ups* *100m penalty lap overtime you break Intermediate/Novice 400m Run 21 Unbroken Strict …
Strength Complete 4 sets: 8 Deadlifts @ 65% 1RM Rest :45 8/8 Single Arm Dumbbell Row Rest :45 8-12 Unbroken Toes-2-Bar Rest :45 Conditioning Complete for time: 15 Wall Balls (20#/14#) 12 Power Cleans (185#/123#) 15 Wall Balls 9 Power Cleans 15 Wall Balls 6 Power Cleans 15 Wall Balls 3 Power Cleans 15 Wall Balls …
Several C3 athletes put their functional fitness training to good use by tackling the Tough Mudder Chicago over the weekend! Olympic 6 x 3 Position Snatch – Every :90 High Hang + Mid Hang + Low Hang Build in weight to a relatively heavy weight while still moving barbell quickly and efficiently. WOD 5 …
Strength 4 x 5 Front Squats @ 32×1 Tempo 3 second descent, 2 second hold at the bottom. Keep the weight light enough to hold the tempo. Focus should be on keeping proper position in bottom of the squat. Conditioning Murph Training 3.0 Complete for time: 800m Run 25 Pull-ups 50 Push-ups 75 Air Sqauts …
Partner WOD 25 minute AMRAP: 50 Calorie Row 40 Alternating Pistols (sub 40 2-count lunges) 30 Hang Power Snatches (95#/63#) 20 Burpee Box Jumps (24″/20″) 10 Bar Muscle-ups (sub 10 jumping bar muscle-ups or 20 challenging pull-ups) On person working, while the other rests.
Strength 5-5-5 Strict Press 5-5-5 Push Press Building each set, build to 9RPE in both the Strict Press and the Push Press Conditioning 9 minute AMRAP: 3 Power Cleans (135#/93#) 3 Toes-2-Bar 6 Power Cleans 6 Toes-2-Bar 9 Power Cleans 9 Toes-2-Bar….etc. Continue up the ladder until the 9 minutes is up. -Rest 1 minute, …
Endurance 5 x 1 minute Row Sprints w/ 2 minute rest between sets. For each 1 minute effort, your goal is travel as many meters as possible while holding a specific strokes per minute rate. Set 1 – 24 s/m Set 2 – 26 s/m Set 3 – 28 s/m Set 4 – 30 s/m …
Olympic 1 Clean and Jerk every :90 for 15 minutes (10 sets) Start light, finish as heavy as possible. Conditioning “Diane” Reps of 21-15-9: Deadlifts (225#/153#) Handstand Push-ups
Strength Back Squat 5 reps @ 65% 3RM 3 reps @ 75% 3 reps @ 85% 2 reps @ 95% 3 x 1 to establish 1RM Conditioning Murph Training 2 rounds of 10 minutes to complete the following: 800m Run Then AMRAP of: 5 Pull-up 10 Push-ups 15 Air Squats Once the first ten …
