by ctf_admin | Dec 15, 2015 | Daily Workout
MOB: Full body mobility WU: 6 pull-ups. 8 T2B. 400m run. R: Weighted Situp C: AMRAP in 25:00 of: 6 C2B pullups 8 T2B 10 DB or KB weighted situp 35/20 400m run LIII: 2 C2B pullups. 6 T2B. LII: 6 Pullups. 8 Knees to chest. Weighted situp at weight of choice. LI: 3...
by ctf_admin | Dec 14, 2015 | Daily Workout
MOB: Full body mobility WU: 5 push press. 10 pushups. 2:00 of jump rope/double under practice. R: HSPU S: HSPU. EMOM for 10:00: Max strict HSPU in :20. C: For load and time: 30 Push Press 90 Pushups 270 double unders *Break up these movements however you wish* **You...
by ctf_admin | Dec 13, 2015 | Daily Workout
MOB: Full body. WU: 6 BB Lunges. 6 OTB burpees R: Review RDL S: Romanian Deadlift (RDL). 12-12-12-12-12. 2:00 rest between efforts. C: 6 rounds for total time and total volume of: 6 Lunges (alternating legs) at weight of choice 12 OTB burpees (both feet must pass over...
by ctf_admin | Dec 11, 2015 | Daily Workout
MOB: Full body WU: Review AKB swings and MB Russian Twist C: For time: 1 mile run 100 AKB swings 53/35 100 MB Russian Twist (Right side + Left side = 1 rep) 20/14 1 mile run * Break up the swings and Twists any way you wish. LIII: 75 reps of each at rx’d...
by ctf_admin | Dec 10, 2015 | Daily Workout
MOB: Full body WU: 6 BB front Squats. 200m run. R: Power Clean S: Power Clean. 15:00 to a heavy single. C: AMRAP in 12:00 of: 5 Power Cleans at 70% of today’s 1RM 6 Front Squats 200m run LI: Weight of choice. PWMOB: Pigeon Pose. Couch Stretch. Stretch...
