by ctf_admin | Oct 25, 2015 | Daily Workout
MOB: Full body WU: :20 of BB strict shoulder press. :20 of pushups. 5 front squats. R: Day’s Movements S: Front Squat: 3×7 @ 60% of your 3RM. Work on SPEED OUT OF THE BOTTOM AND TECHNIQUE. 2:00 rest between efforts. C: EMOM for 14:00 Odd Minutes: :20 strict...
by ctf_admin | Oct 23, 2015 | Daily Workout
MOB: Full body mobility WU: 2:00 of jump rope/double under practice R: Pushup. Pistol. C: Buy In: 100 double unders 21-15-9-15-21 Push Ups Pistols (alternating legs) Cash Out: 100 double unders LIII: 21-15-9-15 at rx’d. LII: Rx’d rep scheme at subs of...
by ctf_admin | Oct 22, 2015 | Daily Workout
MOB: Full body mobility WU: :30 max KB swings. 400m run. R: Sumo Deadlift. KB swing. S: Sumo Deadlift. 20 mins to 1 RM. C: 4 RFT 400m run :30 max AKB swings 53/35 THIS WORKOUT HAS A 15:00 CAP. Record total time and total reps. LII: 44/25. LI: Weight of choice. 3...
by ctf_admin | Oct 21, 2015 | Daily Workout
MOB: Full body mobility WU: 3 rounds of :30w/:30r of double unders. Snatch Review. R: Snatch. Front Rack Lunge S: Snatch. 20 mins to 1RM C: 5 rounds for time 40 double unders 12 front rack lunges (Heavy) (alternating legs) THIS WORKOUT HAS A 12:00 CAP. Record total...
by ctf_admin | Oct 20, 2015 | Daily Workout
MOB: Full body WU: 400m run. MU review. R: Muscle Up. Burpee. Skill: Muscle up. EMOM for 10:00 RX: Max MU in :20 LIII: Max belly to rings in :20 LII: 3 false grip ring rows + 1 turnover to bottom of dip L1: 5 ring rows C: For Time: 1 mile run 20 burpees 800m run 30...
