- Saturday, 05.09.20
Team:
A. Amrap 10 alt 1:1
15 air squats
10 weighted jumping lunges
25′ burpee broad jump
B. Amrap 15
21 pushups
21 hollow rocks
11 synchro burpees
11 synchro dB kB cleans
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Full Gym:
A. Front SqT – heavy double for day
B. 3 rds
1k row
25 Ghd sit-ups / weighted sit-ups
25 HSPU
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Minimal Equipmemt:
A1. Weighted wall sit x :30
A2. Weighted Jumping alt lunges x :20
A3. Squat high jumps x 5
B. 21-18-15-12-9-6-3
Med ball clean or alt arm dB / kb squat clean
Pushups
***for note, find an implement of what to use.
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Team:
A.
- Saturday, 03.14.20
Class schedule today.
8a, 9a and 10a. All individual
We ask for folks to come just prior to class and once class is finished, to not hang out in the facility. We are doing our best to manage the current situation and give ourselves the best chance of keeping these doors open.
Thank you for your understanding and support.
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AFAP
100 DB Snatch 50/35
50/40 cal Row
100 bar facing burpees
– utilizing 2 rooms, to space folks out
– 20 min time cap
- Saturday, 03.07.20 T
Team
A. Bench Press : 3rm in 15 min
Rest 3 min for transition
B. Amrap 10 alt 1:1
10 wall balls
8 t2b
6 DB step over
Rest 2-3
C. Amrap 10
25 cal bike
50 DU
- Saturday, 02.29.14 T
Team:
A. 2 power snatch + 1 hang squat snatch + 3 ohs ; building in 15 minutes
*modify accordingly
B. Amrap 10. 1:1 ‘
10cal bike
8 power snatch 95/63
6 t2b
C. Afap
50 hang power cleans 155/103
50 synchro pushups
50 synchro squats
25 ^
25 ^
25 ^
**modify accordingly
- 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