CAP Compete – Thu, May 29
Clamtown CF – Location – CAP Compete Rest Day
CAP Compete – Thu, May 29 Read More »
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WOD – Wed, May 28
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 Dynamic warm-up 2 set: :20 jumping jacks :10 rest :20 mountain climbers :10 rest :20 hollow hold
CAP Compete – Wed, May 28
Clamtown CF – Location – CAP Compete Workout Order Notes (No Measure) 0:00-20:00 Warm-up 25:00-50:00 Workout 1: Strength I 60:00-75:00 Workout 2: 250528 85:00-100:00 Workout 3: Skill I 105:00-115:00 StretchingFocus – Macro: Murph Prep – Expect to spend the month preparing for the Hero workout, Murph. You will see an increase in volume with movements
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WOD – Tue, May 27
Clamtown CF – Location – WOD General Warm-up (No Measure) 1 set: Partner 1 | :45 bike Partner 2 | :45 PVC pass-throughs :30 plank hold 1 set: Partner 1 | :45 bike Partner 2 | :45 PVC good mornings :30 single-kettlebell goblet hold (light) 1 set: Partner 1 | :45 bike Partner 2 |
CAP Compete – Tue, May 27
Clamtown CF – Location – CAP Compete Workout Order Notes (No Measure) 0:00-15:00 Warm-up 20:00-45:00 Workout 1: 250527 55:00-70:00 Workout 2: Ski Handstand Walk 80:00-95:00 Workout 3: Accessory – I 100:00-110:00 StretchingFocus – Macro: Murph Prep – Expect to spend the month preparing for the Hero workout, Murph. You will see an increase in volume
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WOD – Mon, May 26
Clamtown CF – Location – WOD () General Warm-up (No Measure) On a 3:00 clock: 200-meter run 10 jumping jacks 5 push-ups from the knees 10 jumping jacks 10 air squats 10 jumping jacks 5 push-ups 10 jumping jacks 10 air squats Stretching (Checkmark) 1 set: 1:00 scorpion stretch/side 1:00 banded overhead external rotation stretch/side
CAP Compete – Mon, May 26
Clamtown CF – Location – CAP Compete Workout Order Notes (No Measure) 0:00-15:00 Warm-up 20:00-70:00 Workout 1: Murph 80:00-100:00 Workout 2: Accessory – I 105:00-115:00 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 running, pull-ups, push-ups,
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CAP Compete – Sun, May 25
Clamtown CF – Location – CAP Compete Rest Day
CAP Compete – Sun, May 25 Read More »
CAP Compete – Sat, May 24
Clamtown CF – Location – CAP Compete Workout Order Notes (No Measure) 0:00-15:00 Warm-up 20:00-40:00 Workout 1: 240525 with GHD sit-ups 50:00-70:00 Workout 2: Strength III 80:00-95:00 Workout 3: Jump Walk 100:00-110:00 StretchingFocus – Macro: Murph Prep – Expect to spend the month preparing for the Hero workout, Murph. You will see an increase in
CAP Compete – Sat, May 24 Read More »
