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Capacity Specialty Program Sample Week

 

Specialty Programs are programmed 4x per week on a Monday, Wednesday, Friday and Saturday. If you are following the Athlete Program you will be asked to complete 1 of the 2 parts. If you are NOT following the Athlete Program you will complete both parts.

Monday

PART A:
AMRAP 7:00
     15 KB Swing @ 24/16kg
     15 T Burpee
     * Just keep consistent and keep moving – pick up the pace in the last few minutes

PART B:
2:00 On 1:00 Off for 23:00
     Max Distance Run
     * If you have one available use an Assault Air Runner, otherwise do this outside
     * The 1:00 Off is complete rest so if you are outside you can’t count any distance moved within that minute in your total distance
     
     

Wednesday

PART A:
10 RFT
     10 Cal C2 Bike or Assault Bike
     100m Sled Push @ empty (sprint
     1:00 Rest

PART B:
5 REFT
     30/25 Cal Ski Erg
     2:00 Rest
     * Sprint each round!
     
     

Friday

PART A:
AMRAP 12:00
     2 Burpee Box Jump Over @ 24/20″, add 2 each round
     10 Double Under, add 10 each round
     * Find a pace you can settle in to

PART B:
5 REFT
     200m Sprint + 6 Jumping Bounds
     1:30 Rest
     * As soon as you get in from your run complete 6 two foot Bounding Jumps – aim to get as must distance out of each one but they should be consecutive without resetting or resting between each rep
     
     

Saturday

PART A:
1 RFT
     400m Row
     1:1 Rest
     600m Row
     1:1 Rest
     800m Row
     1:1 Rest
     1000m Row
     * Get those aerobic gains!

PART B:
AMRAP 15:00
     30 Wall Ball @ 9/6kg
     15 Cal Assault Bike
     12 L Arm KB Hang Snatch @ 24/16kg
     12 R Arm KB Hang Snatch @ 24/16kg