Sat & Sunday
De-load weekend. Spend it outside, recovering for the next phase starting Monday Team Fun at CFF @9:30a
CAP60
CAP60
Friday, 11.25.22
Into – DeLoad weekend A. Squat snatch up to 80% for 5 singles above 75% B. Thruster x 3 + 3 s to OH; climb to heavy in 15 min C. Amrap 12 3 db devils press 50/35 6 t2b 9 pushups 12/10 cAl bike
Wed, 11.23.22
De-load week continues /// A. AFAP30 Cal Echo Bike300′ Sandbag Bear Hug Walk 150/10020 Cal Echo bike200′ Sandbag Bear Hug Walk 150/10010 Cal Echo Bike100′ Sandbag Bear Hug Walk 150/100 B. AMRAP 15 @70%2 muscle ups4 strict Hspu8 russian swings 70/5332 weighted rope double under50′ bodyweight walking lunge:30 rest after each round
Tuesday, 11.22.22
De load week continues …. AM:Row500m x 5; rest 1 min. @ -:5 off (slower) than prior weeks pace.Rest 3 min10 min :30/:3010 min @ z1 convo pace+20-30 foam rolling and mobility work PM:A. Back Squat3 x 5 @70%3 x 5 @75%2 x 3 @78-80%B. Landline Press X 10/ each side @31X1X 4 setsC. Weighted …
Monday, 11.21.22
De-load week // WL A. Squat Snatch E2MOM x 10 sets@65-75% x 2-3 repsB. 3 TnG Power Cleans + 3 Front Squats + 3 Push Jerks : E2MOM x 8 sets@60-70% Conditioning:A. 3 sets @ 60-70-80%20 wall balls20 db snatch 50/3520 cal bike of choice20 t2b20 burpeesrest 2 minutes between B. Air Runner / Running3 …
Saturday, 11.19.22
Heading into a de-load week Early am EMOM @ CFF – 7a 10a A. Strict Press: heavy 5 rep, 3 rep and singles in <16 minB. Barbell Bent over row 4 x 10 repsC1. Deadlift x 5 reps, NoT TnG – to heavy 5 rep for the dayC2. Seated Box jumps x 2 repsD. 60 …
Friday, 11.18.22
AM:A. Squat Clean + 4 Front Squats; to max in 18 minB. Push Jerk : every 2 min x 10 x 3 TnG Push Jerks**start at 70 ish %C. 15 min c2@90% of max 20 min watt test prior+10 min cool down z2 PM:Conditioning:Running Clock0-10 min12-9-6Overhead Squat 205/133burpee Ring Muscle ups 10-20 minAMRAP 1020/15 cal …
Wed, 11.16.22
WLA. High Hang / high blocks : Squat Snatch3 x 5 (heavy across)3 x 3 (heavy across)3 x 1 (Heavy)B1. Hang Power Clean x 5B2. 3 seated box jumpsB3. 10 cal bike sprintX 5 supersets Gymnastics:10 burpees15/12 cal skiRest 1 min(-2) ring muscle upsRest 3-4 minX 4 sets ConditioningMAP Training @70-80%Amrap 102 wall walks40 double …
Tuesday, 11.15.22
AM:Row500m x 11; rest 1:30**building on prior weeks splits. Keeping this sustainable and consistent throughout PM:A1. Double KB Hang Snatch x 6-8 reps; AHAPA2. Strict Belly to wall HSPU at 2/1″ deficit x (-2)A3. :45 hard effort Ski Ergrest 3-4 minutes x 5 working setsB. Sled / Run50-75’ sled push200m run50-75’ sled push400m runRest 3 …