by ctf_admin | Dec 4, 2015 | Daily Workout
MOB: Full body WU: Review movements C: “Barbara” 5 rounds for time of: 20 Pullups 30 Pushups 40 Situps 50 Air Squats Rest 2:00 between rounds LIII: 10 pullups. 20 Pushups. 30 situps. 40 squats. LII: LIII rep scheme at subs of choice LI: 10 ring rows. 15 DB...
by ctf_admin | Dec 3, 2015 | Daily Workout
MOB: Full body WU: 400m run. R: Review movements S: Power Clean. 15 minutes to a heavy single. C: AMRAP in 12:00 of: 3 Power Cleans at 55% of today’s heavy single. 6 Front Rack Lunges (at same weight) 400m run LII: Weight of choice. LI: Hang Power Cleans okay....
by ctf_admin | Dec 2, 2015 | Daily Workout
MOB: Full body. WU: 5 OHS + 5 snatch grip deadlift + 5 hang squat snatch R: Movements S: OHS. 15 minutes to find a 5RM. C: EMOM for 10:00 of: 2 snatch grip deadlift 3 hang squat snatch LI: 3 hang power snatch + OHS PWMOB: Lax ball in C/S/B/Glutes. Stretch hamstrings....
by ctf_admin | Dec 1, 2015 | Daily Workout
MOB: Full body WU: 200m run. R: Review Movements C: AMRAP in 25:00 of: 4 strict pullups 6 T2B 8 Medball Russian Twist Situps (tapping each side is 1) 20/14 Run 200m LIII: 1 pullup. 4 T2B. LII: 2 jumping pullups. Subs of choice. LI: 4 ring rows. 6 situps. 8 medball...
by ctf_admin | Nov 30, 2015 | Daily Workout
MOB: Full body WU: 5 push press. 2:00 of jump rope/double under practice R: HSPU. S: HSPU. EMOM FOR 10:00 of 3 strict HSPU + 2 Kipping HSPU LIII: 3 strict HSPU off of 1 or 2 abmats LII: 2 wall walks + :05 Handstand hold at the top of each wall walk in a tight, hollow...
