CAP60
A. Front SqT
1RM with :2 second pause in hole
+ 1×3 @80-85% of what you hit on the 1RM
B. AMRAP 15 @80%
4 UB strict HSPU (athlete choose deficit if within their abilities)
8 UB Strict t2b
12 UB heavy wall balls 30.20 to 10/9’
4 UB strict pullups
8 UB Ring pushups
12 UB heavy wall balls
Rest 1 min btwn rds
* strict t2b, can modify to strict straight leg raises if can’t complete 8 strict t2b, but keep the set unbroken.
+
1. Barbell single leg hip thrusters x 10 reps x 3 sets each side
2. 12 dead bugs (banded) each side x 4 sets
3. Weighted sled side steps 30′ x 6 each direction
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Complete:
Weightliting +
A. Front SqT – 1RM w/ :2 pause + 3×3@80% of what you hit for the 1RM
B. Weighted Pullups every 2 minutes x 14 minutes x 3 reps heavy across, at approx 65-70% of 1RM pulp
C. Supinated Bent over Barbell Row 4 x 6-8 reps
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Movement:
Burpee to Slam Ball
Slam Ball x 1
Lateral High Jump (over hurdle or pvc set up)
Slam ball
Burpee to slam ball
Lateral High Jump ^
Rest 1 min x 6 sets
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Conditioning:
MM @ % each Amrap at the sustainable pace dictated. Sustainability = rd time gage)
AMRAP 15 @70%
4 UB strict HSPU (athlete choose deficit if within their abilities)
8 UB Strict t2b
12 UB heavy wall balls 30.20 to 10/9’
4 UB strict pullups
8 UB Ring pushups
12 UB heavy wall balls
Rest 1 min btwn rds
* strict t2b, can modify to strict straight leg raises if can’t complete 8 strict t2b, but keep the set unbroken.
Rest 5 minutes
AMRAP 10 @80%
8 alt hang DB clean and jerks 70.50
12 GHD Situps
16 alt pistols
Rest 4 minutes
AMRAP 6 @90%
1 pegboard climb
8 alt hang DB SqT Snatch 70.50
16 cal bike
Into, 10 minutes on rower at 50% – nasal breathing and conversational piece.
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BECOMPLETE:
1. Barbell single leg hip thrusters x 10 reps x 3 sets each side
2. 12 dead bugs (banded) each side x 4 sets
3. Weighted sled side steps 30′ x 6 each direction
4. Lunge position landmjne press x 10 each side at tempo. X 3 sets
5. Crossover symmetry protocol