• Saturday, 02.22.20 T

    Follow @cap_sixty on IG

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    Team:

    A. 5 power cleans + 4 front SqTs + 3 s to oh; max weight in 15 min

    Rest 2-3

    B. Afap

    70/55 cal bike

    60 synchro WB abmat sit-ups

    50 Kipping HSPU / 15 wall walks

    40 synchro DB step ups (1 DB each)

    30 burpee box jump (each – alt 1:1)

    20 synchro strict pull-ups (chin over = synchro)

    100 du each

  • Saturday, 02.15.20 T

    Team

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    Team

    A. Max snatch or Max clean and jerk ; athletes choice for the day in 15 min

    B. Amrap 11 alt 1:1

    15/12 cal bike

    12 burpees onto plate

    9 double squat wall balls

    Rest 2-3

    C. AMRAP 11 alt 1:1

    15/12 cal row

    12 kB swings 70/53

    9 box jump step down

    *busier class. 1/2 staff on B 1/2 start C and switch after 11 min mark

  • Saturday, 02.08.20 T

    Team

    A. 3 deadlifts + 2 hang cleans + 1 TnG clean ; Max in 15 minutes – any type of clean allowed

    B. 18-28 min

    Alt 1:1

    8 cal bike

    8 kb 70/53

    8 burpees onto plate

    C. @ min 31

    100 hang db clean and jerk 50/35

    100 abmat sit-ups

    100/80 cal bike

  • Saturday, 02.01.20 T

    I

    Team

    A. Bench Press : 8RM and 3RM

    – 8RM combined with partner = 1 score

    – 3RM combined with partner = second score

    **16 minutes to establish

    B. Max reps (13 min total)

    2 min max cal bike

    2 min max pull-ups

    1 min max bike

    1 min max synchro pushups

    Rest 1 min x 2

    C. 10 min clock

    1 Mile run (break however you want but min can run is 200m)

    Max dB thrusters 50/35’s

  • Saturday, 01.25.20 T

    Team of 2

    A. Power Clean + Clean + 2 shoulder to overhead ; build to max in 15 min

    – build prior weeks

    B. Amrap 10

    100 DU

    25 power cleans

    – weight ascends after each round.

    – 135/93 – 155/103 – 185/113 – 205/123 – 225/133

    C. 3 rds

    50/40 cal bike

    50 abmat sit-ups

    50 kb / Db hang clean and jerk (switch arms every 5 reps) 50/35 or 53/35 if KB

  • Saturday, 01.18.20 T

    Team Saturday

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    Team of 3

    100/80 cal bike (1 working at a time)

    50 synchro partner WB abmat sit-ups (2 working)

    50 strict HSPU (1 working at a time) / 50 synchro pushups (modification)

    100 synchro DB front rack alt lunges (synchro knee ground and standing up) 50/35’s (2 working at a time)

    300 double Unders (1 working at a time)

    500′ Bear crawl repeats – (50′ sections tag partner tags in for next) (1working at a time)

    50 Devils press 50/35’s (1 working at a time)

    50 synchro partner WB abmat sit-ups (2 working)

    100/80 cal bike (1 working)