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.

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

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

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

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

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