by ctf_admin | Oct 19, 2015 | Daily Workout
MOB: Full body WU: 5 power cleans. 5 Push Jerk. 5 T2B. R: The day’s movements. S: Push Jerk. 20 mins to a 2RM C: 4 rounds for reps of: :30 power cleans @ 90% of your 1RM :60 T2B :60 rest Record total volume of power cleans (weight x reps) and total T2B LII: Sub...
by ctf_admin | Oct 18, 2015 | Daily Workout
MOB: Full body WU: 5 front squats. 5 pullups. 5 burpees R: The Day’s Movements S: Front Squat. 20:00 to a 3RM. C: EMOM for 12:00 Odd rounds: Max strict pullups in :20 Even rounds: Max Burpees to a Target in :40 LI: Subs of choice. PWMOB: Lax ball in...
by ctf_admin | Oct 16, 2015 | Daily Workout
MOB: Full body. WU: Review movements. C: For time: Buy In: 400m run 100 thrusters 95/65 (Every 2:00 perform 2 burpees) Cash Out: 400m run LIII: 60 Thrusters at rx’d. LII: 100 thrusters at weight of choice. LI: 60 thrusters at weight of choice. 200m runs okay....
by ctf_admin | Oct 15, 2015 | Daily Workout
MOB: Full body WU: Review movements S: Sumo Deadlift. 20 minutes to a 3RM. C: 5 RFT of: 400m run 15 AKB swings 70/53 :15 hollow body hold THIS WORKOUT HAS A 20:00 CAP. LIII: 10 AKB swings at rx’d. LII: 15 AKB swings at weight of choice. LI: Weights, subs and...
by ctf_admin | Oct 14, 2015 | Daily Workout
MOB: Full body mobility WU: Snatch Review. 6 BB front rack lunges (alternating legs). 200m run. R: The Day’s movements. S: Snatch. WU to 80% of your 1RM. EMOM for 10:00: 2 squat snatches. C: 5 rounds for splits of: :30 max front rack lunges 135/95 200m run...
