Clamtown CF – Location – WOD General Warm-up (No Measure) 3 sets: Partner 1 | :40 bike Partner 2 | Dynamic stretching – One partner bikes while the other stretches. Then, switch. Stretches: Inchworm + push-ups Alternating Spiderman stretch Alternating Cossack squats 250508 (Calories) – RX – 5 rounds for calories: 2:00 air bike 2:00 […]
Clamtown CF – Location – CAP Compete Rest Day
CAP Compete – Thu, May 8 Read More »
Clamtown CF – Location – WOD General Warm-up (No Measure) AMRAP 4: :30 machine of choice 5 inchworm + push-ups 5 air squats 5 up-downs 250507 (7 Rounds for weight) – RX – Every 5:00 for 7 sets: 3 push presses 2 push jerks 1 split jerk – Build in load each set. – INTERMEDIATE
Clamtown CF – Location – CAP Compete Workout Order Notes (No Measure) 0:00-20:00 Warm-up 25:00-50:00 Workout 1: Strength I 60:00-95:00 Workout 2: 250507 105:00-125:00 Workout 3: 250508 130:00-140:00 StretchingFocus – Macro: Murph Prep – Expect to spend the month preparing for the Hero workout, Murph. You will see an increase in volume with movements like
CAP Compete – Wed, May 7 Read More »
Clamtown CF – Location – WOD General Warm-up (No Measure) Banded warm-up 2 sets: 10 steps banded monster walk, forward 10 steps banded monster walk, backward 10 sumo-stance good mornings 10 slow air squats 10 hip bridges Running dynamic warm-up 1 set: 200-meter run, slow :30 alternating hamstring scoops 3 sets: :30 running position drill
Clamtown CF – Location – CAP Compete Workout Order Notes (No Measure) 0:00-15:00 Warm-up 20:00-35:00 Workout 1: 250506 45:00-60:00 Workout 2: Skill I 70:00-75:00 Workout 3: Sandbag Plank 80:00-90:00 StretchingFocus – Macro: Murph Prep – Expect to spend the month preparing for the Hero workout, Murph. You will see an increase in volume with movements
CAP Compete – Tue, May 6 Read More »
Clamtown CF – Location – WOD () General Warm-up (No Measure) 2 sets: 1:00 row (easy) 10 alternating Samson stretches 10 hamstring kick-ups/leg 10 hollow rocks 10 Superman arch-ups 10 scap push-ups 10 strict hanging knee raises 250505 (Time) – RX – For time: 20/25-16/20-12/15-8/10-4/5 Calorie row 20-16-12-8-4 Toes-to-bars – INTERMEDIATE – For time: 20/25-16/20-12/15-8/10-4/5
Clamtown CF – Location – CAP Compete Workout Order Notes (No Measure) 0:00-15:00 Warm-up 20:00-30:00 Workout 1: 250505 40:00-60:00 Workout 2: Strength III 70:00-90:00 Workout 3: Accessory – I 95:00-105:00 StretchingFocus – Macro: Murph Prep – Expect to spend the month preparing for the Hero workout, Murph. You will see an increase in volume with
CAP Compete – Mon, May 5 Read More »
Clamtown CF – Location – CAP Compete Rest Day
CAP Compete – Sun, May 4 Read More »
Clamtown CF – Location – WOD General Warm-up (No Measure) 1 set: 10 leg swings/leg (across the body) 10 leg swings/leg (front to back) 10 alternating Samson stretches 10 alternating scorpion stretches 1 set: 200-meter jog 10 reverse lunges 1 set: 200-meter run 10 box step-ups Kelly (Time) 5 Rounds for time of: 400m Run
