Tomorrow and Beyond
Join us on the new platform and the launch of Northern Heights Training https://www.wodup.com/marketplace/northern-heights-training
CAP60
CAP60
Saturday, 07.29.23
post General warmupAerobic piece Add A1. Hang Power Clean : Heavy 5 Rep , TnG Style cycle speedA2. Ring / Bar Muscle Up : 30-50% of max reps targetA3. Ski Erg : 1 min Hard effort X 5 ish working sets . Keep in mind athletes muscle up volume B. For Time10 rds10 GHD Situps10 …
Friday, 07.28.23
AM MonoEMOM x 10Min 1: :40 SkiMin 2: :40 Row*moderate Pace effortsinto,E2MOM x 10 sets25/20 cal at harder effort, smooth til the 2 min markinto,:40 hard / :20 easy x 10 minutes on rower WLA. Squat Snatch Cluster : 2 TnG . 1 . 1climb to heavy in <15 minutesthen,1.1 to heavy in 10 mninutesB. …
Thursday, 07.27.23
Rest Day Swim: 300-400m all stroke warmup 4-6 min shoulder stretches 250m , rest 2 min , 500m , rest 3 min – 400m , rest 2 min – 300m , rest 1:30, – 200m rest 1 min – 100m *targeting hard effort outputs
Wed, 07.26.23
AM Mono : Bike5 min smooth3 min :25 building , :35 easy10 min @80%5 min @Z22 min easy10 min @85%5 min flush WLA. Squat Clean Thruster + thruster + front squat + shoulder to overhead : E3MOM x 7 sets Conditioning:MAP training70%Amrap 105 ring rows (hard as can make it but UB)10 single leg box …
Tuesday, 07.25.23
ONE Long SeshA. EMOM x 10Min 1: RowMin 2: Burpee8/8 – 10/10 – 12/12 – 14/14 – 16/16B. Bench SupersetsHeavy 5 rep Bench + 10 Semi Supinated DB Bench; rest 3 minutes x 5 setsC. Complex2-3 Weighted Strict Pullups + 1 legless rope climb + 6-8 Bent over barbell rows*complete 5 working setsD. High Output …
Monday, 07.24.23
WOD UP link will go live this week for folks to migrate over. Come Monday, 7:31, programming will be linked over there AM mono: c2 bike preferredBike work5 min @70%5 min at :40 hard / :20 easy5 min @80%5 min at :30 hard / :30 easy5 min @80%10 min at Z2 HR work (nasal breathing …
Saturday, 07.22.23
Aerobic WU buildout . . . A. Squat Snatch 3-2-1-3-2-1-3-2-160-65-70-65-70-75-70-75-80 %’sResting :90 to 2 min max between setsB. Front Squat – 2RM for the day in <15 minC. Amrap 3’s10 heavy WB’s10 t2b10 burpees to plate Rest 2 min Amrap 610 thrusters 115/8320 ghd sit-ups40 double unders Rest 2 min Amrap 910 db hang C&J …
Friday, 07.21.23
AM Mono: Row 1250m at :45 hard / :15 easy Rest :90 X 5 A. Clean & Jerk : 1.1.1.1 cluster w/ 10 count between repsto max in <20 minutesB. Overhead Squats from blocks or j cupsfrom 1/4 squat depth stand and hold for :5-:10 ; decscend in time up there, as you ascend in …
Thursday, 07.20.23
Rest day Swim options: 300-400m warmup : mixed strokes 100m x 10; rest :45 200m x 5; rest 1 min 300m x 1 400-500 cool down , all Strokes