CAP60

CAP60

Monday, 10.26.20

CAP_SIXTY: A. OHS : 5RM + 1×5@90%  B. 4 rds  10 cal assault bike  200m run  (6-8-10-12) Thrusters  (115/83-135/93-155/103-175/113) Bar facing burpees  – Weight increases on bar each round.  *for full programming , visit the COMPLETE blog page

Friday, 10.23.20

CAP_SIXTY: Weightlifting:  A. SqT Snatch  Minutes: 0-3 : 5 squat Snatch @75%  3-6: 4 squat snatch at 77%  6-9: 3 squat snatch at 80%  9-12 3 Squat snatch at 83%  12-15 2 squat snatch at 85%  15-18 2 squat snatch at 87-88%  18-21 1 Squat Snatch 90% 21-25 AMRAP squat Snatch’s 90% target, 93% max  …

Friday, 10.23.20 Read More »

Tuesday, 10.20.20

CAP_SIXTY: A.Run / Pull  9 rope climbs  1600m run  (1 mile) 7 rope climbs  1200m run  5 rope climbs  800m run  3 rope climbs  400m run  E. Sled Push  50’: bodyweight or heavier x 10 ; rest as needed for power speed and sustainable outputs 

Monday. 10.18.20

CAP_SIXtY: A. Front SqT: every :90 min x 1 rep – starting at 70% – climbing by #10 jumps to 90%, then 5# jumps til failure / conditioning: A. 4 rds 600m row 40 wall balls 20 t2b 10 pbar hspu Rest :90 – 2 min between