CAP60 (60 min start to finish and portion of our COMPLETE program) *also coming soon to cap is our COMPLETE60 program. A 60 min daily session for overall fitness, non sport focus and truly transferable to everyday hobbies / life. Stay tuned!
///De-Load week / building towards WZA prep weekend Feb 7-9th
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CAP60
0-3:00 Rower at :30/:30
3:00-5:00 @ 80% rower
5:00-:10:00 – AMRAP 5 of,
25’ inch worm
3 strict pullups / ring rows
5 pushups w / downward dog
7 DB Muscle clean and strict press (light db’s)
9 plate tng hops
10:00-15:00 ; activation and warmup for complex – barbell in hands and through motions
15:00 – 35:00 : E2MOM: Muscle Clean + Push Press + Low Hang SqT Clean + Push Jerk + High Hang SqT Clean + Split Jerk
35:00 – 40:00 – general warmup for movements ahead, set up station etc
40:00 : start. .
AFAP
400m Run
5 muscle ups
40 air squats
300m run
4 muscle ups
30 air squats
200m run
3 muscle ups
20 air squats
+
Cool down and recovery post workout
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COMPLETE:
Weightlifting:
A. E2MOM: Muscle Clean + Push Press + Low Hang SqT Clean + Push Jerk + High Hang SqT Clean + Split Jerk
X 10 sets
B1. KB Front Rack Single Leg step up x 10 reps each side x 3 sets
B2. KB Single Leg Single arm SLDL x 8 reps each side x 3 sets
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Conditioning:
AFAP
400m Run
5 muscle ups
40 air squats
300m run
4 muscle ups
30 air squats
200m run
3 muscle ups
20 air squats
Rest 5 minutes
EMOM x 10 w Vest 20/14
2 Muscle ups + 3 burpee box jump overs 24/20
Rest 5 minutes
10 min on machine of choice
:30 @80%
:30 @50%
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Becomplete:
1. kB Single leg deadlift x 6 each leg x 4 sets
2. Strict t2b Emom x 6 x 4-6 reps
3. Russian med ball twist x 18-20 alt side reps x 4 sets
4. Accumulate :90 in bridge hold position
5. Accumulate 2 min in each split position ie; straddle etc
6. Crossover symmetry protocol / scap recovery