New Cycle starts August 23rd
New concept to CAP with new names / directions of specific programs.
Warmups: have been requested and we are excited to be delivering an outline to the warmup each day starting with our next cycle.
Stay tuned!
2 Sessions: (CAP60 – can choose their work)
AM/Mono:
30 min of rotating minutes on machine (bike or rower)
1 min of, :20 hard, :20 easy , :20 hard
1 min of, :10 easy, :20 hard, :30 easy
X 15
1st Session:
4 rds
20 thrusters 95/63
10 bar muscle ups
50’ Sled pull (to you, hand over hand)
Rest 2 minutes between
+
Reverse Hyper 3 x 30
Kneeling Sumo Deadlift Highpull w/ KB x 8-10 reps x 3 sets
Plate around the world (10x each direction) x 3 sets
Db Rear Fly’s 3 x 15
2nd Session:
A. Muscle Snatch: every 2 min x 20 min x 2 reps
Ascending in weight, feel out the day
B. Push Press : 6 sets of 2, starting at 75% – ascending
C. Clean Pull 4 x 2 @101% of max clean – speed focus
+
3 rds NFT
10 strict chin-ups
20 step ups (10 one side, then 10 other) – weighted if choose
30” inch worms
BECOMPLETE:
- Plate OH Tricep Ext 4 x 10
- Banded Face Pulls 4 x 15
- Single Leg deficit deadlifts at 31X1 ; slow controlled and focused 2 sets of 12 each side
- Banded Thoracic Extension (rotation) 3 x 15 each direction
- Crossover Symmetry Protocol