Happy Monday

Welcome to the new C5 webpage! We are excited to launch our new site this week. 

We hope that the easy, functionality of this new site will make your experience on our site much more enjoyable. 

Make it a great week of Fitness friends! 

Thanks for supporting the C5 Program! 

~Chad

 

FOUNDATION

A. 6min EMOM: 
odd - 30sec AMRAP ring rows
even - 30sec AMRAP: 1 wall walk + AMRAP strict pushups 

B. 7min AMRAP: 
-10 med ball squat cleans
-8 db push press
-6 wall balls

C. 10-15min cooldown
(row/AB/walk/light jog) 


LIFE

A. 6min EMOM: 
odd - 30sec AMRAP kipping pullups
even - 30sec AMRAP hspu

B. "GRIND" 
-30 power cleans (95/63)
-20 shoulder to overhead
-10 thrusters
-20 shoulder to overhead
-30 power cleans 

*7min time cap
*compare to 9/9/15 (or 6/26/15)

C. 10-15min cooldown
(row/AB/walk/light jog) 


SPORT

A. 6min EMOM: 
odd - 30sec AMRAP kipping C2B pullups
even - 30sec AMRAP deficit hspu (6"/3")

B. "GRIND" 
-30 power cleans (135/93)
-20 shoulder to overhead
-10 thrusters
-20 shoulder to overhead
-30 power cleans 

C. 10-15min cooldown
(row/AB/walk/light jog)