Sunday, 04.12.20
Rest Day
CAP Masters
Paid membership content
Tuesday, 10928
Prep 1-2 mins rolling out hip flexors 1-2 mins rolling out glutes 1-2 mins rolling our scaps 1-2 mins rolling out lats # Activation 15 banded goodmornings 12 alt banded side steps 9 scap retractions 6 Quadrupeds **each x2 # Warm-up 2-3 Rounds 250m row 5 Clean pulls 5 hang power cleans 5 Push-ups w/downward …
Monday, 100818
Get outside! Prep/Actiavtion 3 min bike @60% – 3-4 mins of dynamic movement @walking pace – 3 min bike: :30 sec @80% :30 sec coasting – 3 mins of Dynamic movement @running pace # Warm-up 2 Rounds 5 kang squats 7 hanging scap squuezes 9 Jumping jacks **straight arms – 2 Rounds 5 jumping …
Saturday, 100618
Prep 3 min bike @60-70% 3-4 mins of walking Dynamic movement 2 mins @80% 3 mins of running Dynamic movement # Activation 15 Banded goodmornings 500m row 30 alt banded side steps # Warm-up 3 Rounds 7 Squat clean thrusters 5 strict pull-ups 3 burpee box jumps 10 DUs # Mobility Banded hip flexor …
Friday, 100518
Prep 1-2 mins rolling out hips flexors 1-2 mins rolling out quads 1-2 mins rolling out upper thoracic 1-2 mins rolling out chest # Activation 12 Banded face pulls 12 banded upright pulls 12 banded goodmornings 12 box step ups @20” x2 # Warm-up 1k row @warm-up pace **onto over every minute perform 5 burpees …
Thursday, 100418
Rest Day!
Wednesday, 100318
Prep/Activation :30 sec rolling out chest **each 10 PVC strict presses :30 sec rolling out lats **each side 10 PVC strict presses :30 sec rolling outcast 5 Strict presses behind the neck :30 sec rolling out chest 5 behind the neck strict presses # Warm-up 2 min bike @60% – 10 Ring rows 20 …
Tuesday, 100218
Prep 1-2 mins rolling out hip flexors 1-2 mins rolling out quads 1-2 mins rolling out forearms # Activation 2 Rounds 10 Banded DLs 10 banded upright pulls 7-10 banded push-ups # Warm-up 250m row 5 inch worms 10 single arm alt DB DLs 10 single arm DB presses **each 10 air squats x2 …
Monday, 100118
Prep 1-2 mins rolling out hip flexors 1-2 mins rolling out glutes 1-2 mins rolling out triceps # Activation 10 single leg DLs 10 Glute bridges 15 banded face pulls 20 walking calve raises # Warm-up 2k row @2:05/2:20-2:25 pace – 3 Rounds 5 burpees stepping down & up 5 strict ring pull-ups 5 close …
Saturday, 092918
Activation 10 Double plate chest press 10 DB curls 10 Banded DLs x2 # Warm-up 3 Rounds 7/5 Cal bike Sprint 6 Russian KB swings 5 Burpees 4 Strict Pull-ups **:30 sec between rounds # Mobility :20 cobra stretch x2 :45 sec couch stretch :20 sec Prone pec stretch x2 **https://www.youtube.com/watch?v=tatrv67rou8 **Athlete specific # …