AM: EMOM x 40 Min 1- :50 runner Min 2- :50 of sandbag squats 150/100 Min 3: :30 ski erg + :20arms only ski Min 4: :50 sandbag bear hug walk /// COMPLETE: A. 21-15-9-15-21Bike CalHang power snatch 75/53Ghd sit-ups w/ WB 20/14# B. Row / HS Walk5k row*50’ HS walk every 3 min**can add …
Hit this conditioning piece and record! Submit. Fastest times on both men and woman’s size, wins! /// Conditioning:20 thrusters 155/10520 bar muscle ups 20 burpee box jump overs 30/24 Rest 2 minutes 30 thrusters 135/9530 c2b 30 burpee box jumps 24/20 Rest 3 minutes 40 thrusters 115/8540 pull-ups 40 bar lateral burpees Mono:Running:500m Run every 4 minutes x …
Swim: option 300m all stroke warmup 5-7 min shoulder stretching + 100-200-300m swims Rest 1 min between 100-200 2 min between 200-300 and 3 minutes after 300 Then back down 300-200-100 + Cool down swim 10 min Bike (ish) (C2 preferred) 1 min @50-60-70% varying throughout with these minutes. 1 min of dynamic work 1 …
A. :20 On / :10 OffRotating stations . . .OHs 95/63Bent over barbell rowsRow calHang power snatchHa walkRest 1 min x 5x through B. C2 bike10 min @60%10 min @:35 hard / :25 easy10 min @70-80%5 min cool Down C. 1-2 mile weighted walk50/35 lbs added D. 20-30 min recovery
AM / Mono:Running100m x 7; building out intensity with each interval+5 min run @-:10 from 5k pace of last week200m walkX 3Into,400m run @-:10 from 5k pace of last week200m run @50-60% – breathing focusX 4 Weightlifting+A. Muscle Snatch 1.1.1 to max for dayB. Snatch Balance + OHS 7 x 2 ; speed as focus …
COMPLETE: (Sneak peak for CAP60 – but choose your weakness relative to the 60 minutes) AM / MONO:Bike10 min bike @80%8 min at :30/:306 min at 90%3 min coastx 2 Weightlifting / Strength: (session 1)A. Push PressWarmup Set50% x 1060% x 870% x 675 % x 380% x 385% for max repsdrop 5 to 10lbs, …
COMPLETE: CAP60 w/ viewing today also Early Am: EMOM X 40 Min 1: :45 on RunnerMin 2: :45 AMRAP of , 1 strict muscle up + 2 db devils press 70/50 + 3 box jumps 40/34”Min 3: 3 weighted pull-ups + :30 ski ergMin 4: 15-20 ghd sit-ups /// 1st Session 9:30aWeightlifting:A. Snatch Balance : …
COMPLETEA. Split Jerk Wave. 3.2.13@732 @781 @833 @752 @801@ 853 @782 @821 @87B. Mid block SqT Clean Wave (@ or slight below knee)5.3.1.5.3.1.1.1 Conditioning:A. 5-4-3-2-1 FOR TIMEClean & Jerks (increasing weights as reps decrease)Rope climbs 225/153 – 245/163 – 265/173 – 285/183 – 305/193 B. 5 rds90’ sandbag carry (shuttle)9 db burpee box step ups …
Recovery Day Sauna session Yoga Foam rolling Meditation Food prep / timing for weekend
