• 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