Monday October 23rd, 2018
Strength Back Squat 5 Reps @ 75% 2RM 3 Reps @ 85% 2 RM 1 Rep @ 95% 2RM 5 x 4 @ 85% 2RM – Every 2:30 Conditioning 3 rounds for time: 10 Front Squats (185#/123#) 15 Lateral Bar Hopping Burpees *400m Run between rounds
WOD
Saturday October 20th, 2018
Partner WOD With a partner complete 3 rounds of the following for max reps: 2:00 Max Partner Wall Balls (20#/14#) 2:00 Max Calorie Row 2:00 Max Partner Burpees 2:00 Rest Score = reps completed for all three rounds. *Partner Wall Balls will be performed with partners alternating reps, passing the ball to each other off …
Friday October 19th, 2018
Olympic Overhead Squat x 3-3-3-3-3 *Build to a heavy triple Conditioning 3 rounds for time: •50 Double Unders •15 Power Snatches (95#/63#) •15 Toes-2-Bar
Wednesday October 17th, 2018
Strength A1. Deadlift 10 Reps @ 50% 1RM 8 Reps @ 60% 6 Reps @ 70% 4 Reps @ 80% A2. 4 x 8-10 Horizontal Body Rows Conditioning 12:00 AMRAP: 15 Kb Swings (60#/44#) 12 Alternating Kb Lunges (60#/44#) 9 Burpee Hurdle Jumps (20″/16″)
Tuesday October 16th, 2018
Olympic Power Clean + Hang Squat Clean + Jerk 6 Sets – Every 2:00 @ 65-85% Clean and Jerk Max *This is the same complex completed last Tuesday. The goal is to finish slightly heavier than last week. Conditioning For time: 1000m Row 30 Handstand Push-ups 800m Run
Monday October 15th, 2018
Strength Back Squat A. 5 Reps @ 70% 2RM 3 Reps @ 80% 2RM 1 Rep @ 90% 2RM B. 5 x 5 @ 80% 2RM – Every 2:00 Conditioning Reps of 15-12-9-6-3 for time: Thrusters (115#/83#) Chest-2-Bar Pull-ups
Saturday October 13th, 2018
10:00 Class @ Bomke’s Patch! It will be cold, so dress appropriately! You will see our C3 sign when you enter Bomke’s Patch. We will just to the south of the main entrance. Jack’d O’ Latern 3.0 In teams of two or three, complete three rounds for time: Fun Run w/ Pumpkin 40 Synchronized Air …
Friday October 12th, 2018
Olympic 8 x 2 Power Snatch – Every 2:00 Build each set to something heavy for today. Conditioning 10:00 – As Many Reps as Possible •30 Cal Row •30 Alternating DB Snatches (50#/35#) •30 Toes-2-Bar •30 Single Arm Overhead DB Lunges (50#/35#) •30 Bar Muscle-ups
October 2018 Athlete of the Month – JD Reynolds
Congratulations to JD Reynolds, our October 2018 Athlete of the Month! JD started at C3 in the summer of 2016, and from the get-go, he has remained consistent with his attendance, coming five times per week. JD is a motivated athlete and is always striving to get better. He has improved his strength, endurance, and …
Wednesday October 10th, 2018
Strength A1. Deadlift 8 reps @ 50% 1RM 6 reps @ 60% 4 reps @ 70% 2 reps @ 80% A2. Dumbbell Z Press 4 x 8 @ 21×1 Tempo Conditioning 5 Rounds for time: •25 Double Unders •12 Box Jumps (30”/24”) •7 Strict Handstand Push-ups