by ctf_admin | Feb 5, 2016 | Daily Workout
MOB: Full body WU: 400m run. R: Movements C: 5 rounds of: Round 1: 2 HSPU 4 AKB swings 70/53 8 medball situps to throw 20/14 400m run Round 2: 4 HSPU 8 AKB swings 70/53 16 medball situps to throw 20/14 400m run Round 3: 6 HSPU 12 AKB swings 70/53 24 medball situps to...
by ctf_admin | Feb 4, 2016 | Daily Workout
MOB: Full body WU: Broad Jump down the length of the gym, bear crawl back up, broad jump down the length of the gym, spiderman crawl back up R: Movements. S: Muscle Up. 15:00 of skill practice. C: 21-15-9 reps for time of: Power Clean 135/95 Ring Dip THIS WORKOUT HAS...
by ctf_admin | Feb 3, 2016 | Daily Workout
MOB: Full body. WU: 3 Hang Power Snatch. 6 OHS. 9 burpees. R: Movements S: Back Squat. 10-10-10. 2-3 minute rest between efforts. WU to 65% and begin. C: 3 rounds. 3:00 work/:60 rest of: 3 Hang Power Snatch 95/65 6 OHS 95/65 9 burpees LII: 75/45 LI: Weight of Choice....
by ctf_admin | Feb 2, 2016 | Daily Workout
MOB: Full body mobility WU: 6 T2B. 6 4-count mountain climbers. 2:00 of jump rope/double under practice R: Rowing. C: In Teams: How many double unders can you get in 4:00 (one person works at a time)? How many T2B can you get in 8:00 (one person works at a time)? How...
by ctf_admin | Feb 1, 2016 | Daily Workout
MOB: Full body. WU: 5 Push Jerk. 5 Deadlifts. 5 OTB Burpees. R: Movements S: Push Jerk. Take 15:00 to find a 10RM. C: 21-15-9 reps for time of: Deadlifts 225/155 OTB Burpee (both feet must pass over the bar at the same time) THIS WORKOUT HAS A 10:00 CAP. LIII: 15-12-9...
