CAP60
A. AFAP 60 GHD Situps 50 kipping HSPU 40 dB Box step overs 50/35’s over 24/20 30 cal bike 20 bar muscle ups 10 DB Devils Press 70/50’s + 5 rds 6 DB Arnolds Press 8 plate oh tricep extension 10 ghd back extensions 12 barbell curl 30’ inch worm + Thoracic bridge work
Peter, WZA 2020 CAP_SIXTY A. Power Snatch : 75% for 5 singles * 15 min B. “Pump Session” 3 Rounds of: 2/1 Legless Rope Climbs (18ft) 15 DB Bench Press (70, 50lb) 9 DB Thrusters ^ *10 min cap * Modify weights to 50/35’s for those needed C. Row :30 @90% :30 @50% X10 min …
A. Push Press 5RM in 15 minutes B. AMRAP 10 10 OHS 95/63 10 t2b 10 box jumps 24/20 *step down + 10 min on Runner :30 hard effort :30 walk + :20 on / :10 off – rotate through stations Double DB bent over row Plate OH tricep ext Db Arnold press Suit case …
A. Gymnastics 10 burpee touch’s (to pullup bar, both hands) 15 c2b pullups Every 3 minutes x 4 -modify pullup volume accordingly. Intended to be unbroken B. EMOM x 12 Minute 1: 5 HEAVY Hang Power Cleans Minute 2: 15/12 cal ski erg Minute 3: 30’ Double DB OH Walking Lunge 50/35’s * Modify to …
A. Snatch up to 90% for the day Target: 65×3-70×3-75×2-80-83-87-90 % for working sets.*<18 minB. 8 min clock21-15-9Strict hspuRing dipsPushupsC. AMRAP 15 @70-80%.15 Air runner100’ Farmers Carry 70/53’s50’ HS walk
