Welcome to the 1st Live Post on CAP
Comments will be active ASAP. Lets get everyone commenting with their scores, times, weights etc. This community has been nothing short of amazing and I am very excited for the continued growth.
Website is up for blog purposes, but rest of the site will continue to get overhauled this week.
A. emom x 20
odd: row 15/12 calorie
even: 15 burpees over rower
*this is build on prior weeks.
**If you are not completing in the time, don’t keep progressing your weeks here. Possible lower the # for these needed, or even in the minutes. If you have progressed and happen to miss a minute here, take minute off then continue on. If NOT progressing with this, take a step backwards.
B. OHS – temp of 31X1 for 4 sets of 10-15 reps; TnG Reps is focus here, not the weight; just working reps
A. Back SqT – climb to 10RM + 1×10@90%
* don’t spend 20 min on this, warmup well, make your jumps and hit that 10RM FOR THE DAY* key words there
spend no more than 12-15 min once going for the 10 rep
B. Front SqT – EMOM x 5 x 2 reps @70%
C. AFAP ; 6 x 10 UB C2B Pullups
D. amrap 7 @ competition pace
5 power cleans 155/108 – 185/123
10 Box jumps (24/20)
20 double unders
A. Back SqT + Front SqT
B. C2B Sets
C. AMRAP 7
D. EMOM row (rest before this a bit if you can); cut minutes down for those who need to , but keep intensity going.