by ctf_admin | Mar 28, 2016 | Daily Workout
MOB: Full Body. WU: 400m run. R: Movements. S: Strict Shoulder Press. BASE YOUR PERCENTAGES OFF 90% OF YOUR 1RM. DELOAD SETS: 1×5@40%, 1×5@50%, 1×5@60%. C: 5 rounds for time of: 15 Push Press 95/65 400m run THIS WORKOUT HAS A 20:00 CAP. *If you did 16.5...
by ctf_admin | Mar 26, 2016 | Daily Workout
MOB: Full body WU: 5 Hang Power Cleans. 5 Kipping pullups. R: Movement S: Deadlift. BASE YOUR PERCENTAGES OFF 90% OF YOUR 1RM. DELOAD SETS: 1×5@40%, 1×5@50%, 1×5@60%. C: EMOM for 12:00 of: Odd Rounds: Max Power Cleans in :15 135/95 Even Rounds: Max...
by ctf_admin | Mar 25, 2016 | Daily Workout
The Open 16.5!!!
by ctf_admin | Mar 24, 2016 | Daily Workout
MOB: Full body WU: 5 dips. 2:00 of jump rope/double under practice. R: Movements S: Bench Press. BASE YOUR PERCENTAGES OFF 90% OF YOUR 1RM. WU SETS: 1×5@40%, 1×5@50%, 1×3@60%. WORK SETS: 1×5@75%, 1×3@85%, 1x max reps @95% C: AMRAP in 10:00 of:...
by ctf_admin | Mar 23, 2016 | Daily Workout
MOB: Full body. WU: 6 hang power cleans. 2 parking lot sprints: one at half pace, :30 rest, one at full pace. R: Movements S: Back Squat: BASE YOUR PERCENTAGES OFF 90% OF YOUR 1RM. WU SETS: 1×5@40%, 1×5@50%, 1×3@60%. WORK SETS: 1×5@75%,...
