CAP Masters

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Monday, 071717

Bill M.  # Warm-up/Activation Running Clock “0-5” 4 min Clock :30 sec walking calve raises :30 sec walking on heels :30 sec jumping jacks :30 butt kicks :30 sec high knees :30 lunges into, 2 mins of shuttle runs: Easy/Hard :40 sec E/:20 sec H **30 foot increments “7-19” AMRAP 12 150m row 12 lateral …

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Friday, 071417

Ralph Fast Warm-up/Activation Running Clock: “0-4” :30 sec stations of Dynamic movement: Alt. walking calf raises Toe raises **standing in place, raise toes applying pressure on heels Straight single leg  kicks front to back**holding onto something Switch legs BW goodmornings Lunges w/Russian twist “4-6” Grab/set equipment for the following AMRAP “6-16” AMRAP 10 200m run 10 …

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Tuesday 071117

Athlete: Chris Anderson joining the 40-44 masters division this year Warm-up/Activation Running Clock “0-3” Bike @60-70% Directly into, “3-6” Bike intervals :30 sec bike 5 burpees **stepping down & up X3 “8-16” AMRAP 8 **warm-up pace 10 single arm DB rows w/pause@top **5 each arm 10 single arm DB thrusters **5 each arm 10 GHD sit-ups …

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Monday, 071017

Successful day at the CAP Masters Training Warm-up/Activation Running Clock: “0-5” 5 mins of Dynamic movement: :30 sec stations Knee pulls to chest Heel pulls to butt Alt. calf raises Alt. lunges Alt. single leg DLs Inch worms In place running high knees In place running butt kicks Jumping jacks Mountain climbers – 1 min …

Monday, 071017 Read More »