by ctf_admin | Nov 23, 2015 | Daily Workout
MOB: Full body WU: 5 pushups. 5 MB situps to throw. 5 Wallballs. 2:00 of jump rope/double under practice. R: The day’s movements. C: For time: 100 Double unders 100 Pushups 100 Double unders 100 Medball situps to throw 20/14 (station sits 4 feet from wall) 100...
by ctf_admin | Nov 21, 2015 | Daily Workout
MOB: Full body. WU: Review Squat Clean Bear Complex Workout: 5 rounds of the Squat Clean Bear Barbell Complex for total volume: The Complex is: 1 Squat Clean 1 Thruster 1 Back Squat 1 Behind-The-Neck Push Press One round is 7 cycles of the complex. The bar CANNOT rest...
by ctf_admin | Nov 20, 2015 | Daily Workout
MOB: Full body. WU: Review movements C: As One Team in 25:00: Max Meters Rowed. Max Over The Box burpees 24/20. How much volume can you do as a class in 25:00? Team up as needed and rock it out. Coaches are there to guide, you all are there to work together. Have...
by ctf_admin | Nov 19, 2015 | Daily Workout
MOB: Full body mobility WU: 2 power cleans. 4 front squats. 6 C2B pull-ups R: Movements S: Back Squat. 20:00 to a 1RM. C: AMRAP in 4:00 of: 2 Power Cleans at 90% of your 1RM. 4 Front Squats at same weight 6 C2B pullups Rest 2:00. Repeat one more time. LIII: 4 C2B...
by ctf_admin | Nov 18, 2015 | Daily Workout
MOB: Full body mobility WU: 5 burpees to a target. 5 S2OH. R: Split Jerk. S: Split Jerk. 15 minutes to a heavy single. C: 6 rounds for time and of: 5 S2OH at 80% of today’s split jerk 1RM. 12 Burpees to a target (target is roughly 1′ higher than fingertips...
