by ctf_admin | Jan 25, 2016 | Daily Workout
MOB: Full body mobility WU: 5 dips. 5 pullups. 5 push press. R: Snatch Balance. S: Snatch Balance. 15:00 to a 1RM. C: For time: 60 ring dips 60 pullups 60 push press 45/35 Break these movements and reps up however you wish. THIS WORKOUT HAS A 12:00 CAP. LII: 45 reps...
by ctf_admin | Jan 24, 2016 | Daily Workout
MOB: Full body WU: 6 KB TGU (3 each arm) + 12 KB snatch (6 each arm) R: Movements S: Front Squat. 3×5 at 65%. Work on SPEED and TECHNIQUE! C: 2 rounds for reps of: 3:00 Max KB TGU (Alternate arms every 3 reps): 53/35 Rest :60 3:00 Max KB Snatch (Alternate arms...
by ctf_admin | Jan 22, 2016 | Daily Workout
MOB: Full body WU: 400m run R: Set up stations C: “Conviction” For time: 30 Back Squat 155/105 1 mile run 30 Power Cleans 155/105 1 mile run 30 Burpee Pullups LIII: 135/95 LII: 115/75. 20 burpee pullups OR 30 burpees + 30 bent over rows at squat and power...
by ctf_admin | Jan 21, 2016 | Daily Workout
MOB: Full body WU: 5 Thrusters. 5 Pull-ups. R: Movements S: Thruster. 15:00 to a 1RM. (go out of the racks on the strength portion only) C: “Fran”. 21-15-9 reps for time of: Thruster 95/65 Pull-up THIS WORKOUT HAS AN 8:00 CAP! LIII: 15-12-9 at rx’d....
by ctf_admin | Jan 20, 2016 | Daily Workout
MOB: Full body WU: 5 Tuck Jumps. 5 Box Jumps. 5 Deadlifts. R: Bench Press. S: Bench Press. 15:00 to a 1RM. C: 21-15-9 reps for time of: Deadlift @60% of your 1RM Box Jump 30/24 (step up/step down recommended) THIS WORKOUT HAS A 8:00 CAP. LIII: 15-12-9 at rx’d....
